Skill: Pistol Squat practice for 12min Metcon: 6 Rounds for time: 21 Situps 18 Bent-over Rows 15 Jump Squats 12 Back extensions 9 Pike Pushups

Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 24min of: 99 Swings 66 Push-Press 33 Russian Twists

Strength: Tempo Press 6-6-6-6-6 @5050 AMRAP Pushups after each set Rest as needed Metcon: AMRAP in 20min: 3 Rollup Burpees 8 Overhead Lunges 14 Sumo-Deadlift High Pulls Endurance: 20 Rounds for time: 20

Strength: 3 Sets: 12 Weighted Good Mornings 30sec Hollow Hold 1min Handstand Hold 2min Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Burpees 20 Air Squats 10 Power Cleans (kb/db/plate)

Core Strength: 3 Sets, unbroken if possible: 10 Situps 10 Tuck-ups 10 V-ups 10 Tuck-ups 10 Situps Rest 1min Metcon: 10 Rounds for time: 30 Knee-taps 20 Bent-over Rows 10 Weighted Step-ups Endurance:

Strength: 5 Sets: 10 Weighted Good Mornings 10 Weighted Dips/Jacksons 30sec Weighted Plank Metcon: AMRAP in 14min of the ladder: 2-4-6-8... Burpees Clusters

Strength: Tempo Weighted Squats (AHAP) 5-5-5-5-5-5 @7370 Metcon: 3 Rounds for time: 75 Double Unders 40 Pushups 20 Burpee Step-ups (weighted)

Strength: 6 Sets of 20sec work, 40sec rest: Max Renegade Rows Metcon: AMRAP in 25min of: 30 Situps 15 Devil Press 30 Back extensions

Strength: 6 Sets: 8/8 Single-leg Romanian Deadlifts 20-30sec Handstand hold Metcon: AMRAP in 20min of: 20 Power Cleans 20 Goblet Squats 20 Curl and Press 40 Burpees 20 Curl and Press 20

Strength: 6 Sets: 6 Strict HSPU 12/12 Single-arm Bentover Rows *Rest 1:30 Metcon: 5 Rounds for max reps: 3min work, 1min rest: 4 Devil-Presses 8 Overhead Lunges 12 Tuck-ups

Strength: Weighted Good Mornings 15-12-10-8-6 20sec Hollow Hold after each set Metcon: AMRAP in 16min of: 12 Thrusters 60 Mountain Climbers 12 Thrusters 30 Commando Planks

Skill: Tabata: Handstand hold + L-Sit hold (alternate) Metcon: AMRAP in 25min of: 3 Wall Climbs 12 Shoulder taps 20 Single-leg Deadlifts 35 Situps

Strength: 5 Sets: 10/10 Single-arm Front Squats 10/10 Single-arm Sotts Press *Rest 1:30 Metcon: For time: 66 Swings 55 Weighted Situps 44 Diamond Pushups 33 Burpees over object 22 Weighted

Strength: E3MOM for 15min: 5/5 Tempo Pistols (weighted) @60X0 :45sec max Commando Planks Metcon: AMRAP in 18min of: 12 Hang Squat Cleans 12 HSPU 42 Double Unders / Mountain Climbers

Strength: 3 Supersets: 15/15 Single-arm Bent-over Rows 15/15 Single-leg Romanian Deadlifts *Rest as needed between sets Metcon: 3 Rounds for time: 60 Overhead Lunges 45 Weighted Situps 30 Jacksons 15 Burpee

Strength: 6 Sets: 5-10 Strict/Deficit HSPU 20sec L-Sit Metcon: For time: 25 Pushups 50 Front Rack Lunges 75 Swings 50 Front Rack Lunges 25 Pushups Endurance: AMRAP in 35min of the ladder:

Strength: 5 sets of 10-20 Handstand Hip Taps Scaling- 1- Handstand Shoulder Taps 2- Handstand Hand Releases 3- Pike Hip Taps Metcon: 5 Rounds for time: 25 Situps 20 Single-arm Push-Press (10/10)

Strength: Z-Press 12-12-12 (each arm) Metcon: For max reps: Tabata Goblet Squats Rest 1min Tabata L-Sit hold Rest 1min Tabata Burpees Rest 1min Tabata Shoulder taps Rest 1min Tabata Deadlifts

Strength: Tempo Bulgarian Split Squats 6-6-6-6-6 (3/3) @5501 Metcon: For total reps: AMRAP in 8min of: 20 Bent-over Rows 20 Weighted Squats AMRAP in 5min of: 15 G2OH 15 Hollow rocks AMRAP

Core Strength: EMOM for 15min (3sets) Plank Side plank (right) Side plank (left) Tuck ups Rest Metcon: 5 Rounds for time: 10 Hang Squat Cleans 9 Back extensions 8 X-Ups 7 HSPU 6