Strength:

Rx:
3 Rounds
20 Hollow Rocks
20 Arch Rocks
Rest :30
10 Kip Swings
10 Kipping Leg Raises to Parallel
10 Toes to Bar
Rest :30

Fx:
3 Rounds
10 Hollow Rocks
10 Arch Rocks
Rest :30
10 Kip Swings
5 Kipping Leg Raises to Parallel
5 Toes to Bar
Rest :30

Conditioning:

For Time
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)
50/40 Strict Handstand Push-ups (Fx: Kipping Handstand Push-ups)

Each time you come off the wall on HSPU: 10 Goblet Squats (50/35) (Fx: 35/20).

Time Cap: 15:00

10:00 AM
Skills Class!

Strength:

E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 2 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++

Conditioning:

AMRAP 10
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Burpee Box Jump Overs (24/20)
2 Rope Climbs (Fx: 1 Rope Climb)

Strength:

Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

For Time
250/200m Ski Erg
100 Double-Unders (Fx: 70 Double-Unders)
800m Run

Strength:

E3MOM 18
1 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort)

Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep.

Conditioning:

4 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: Strict Pull-ups)
10 Kipping Chest-to-Bar Pull-ups (Fx: Kipping Pull-ups)
15 Goblet Squats (32/24) (Fx: 24/16)

Strength:

Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

AMRAP 12
20 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)
15 Ring Dips (Fx: Hand Release Push-ups)