Strength: E2MOM for 14min: Clean Pull + Power Clean + Hang Power Clean (1+1+1) Metcon: "Cindy" AMRAP in 20min: 5 Pullups 10 Pushups 15 Air-Squats Weightlifting: -Snatch with 3 pauses 2x3

Strength: Back Squat 5-5-3-3-3 Metcon: 4 Rounds for time: 20 DB Snatches (#22.5/15) 20 Weighted Situps (#22.5/15) Endurance: 3 Rounds for time: Row 400m 50 Air-Squats 40 Kettlebell Swings

Strength: Push Jerk 2-2-2-1-1-1 Metcon: 3 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) 7 Ring Muscle-ups Endurance: E5MOM for 15min (3 rounds): Run 800m Max Double Unders in

Strength: EMOM for 10min: Even: 7 L-Pullups Odd: 7 Z-Press (ahap) *Scale reps as needed Metcon: AMRAP in 14min: 10 Box Jump Overs 3-6-9-12... Overhead Squats (#60/40) Weightlifting: -Push Press 3x3 (50%

Strength: Paused Thrusters 2-2-2-2-2 5sec Pause at the bottom of each rep Metcon: 4 Rounds for time: Run 400m 20 Toes-to-bar 10 KB Push-Jerk (#24/16, x1) Endurance: For time: 50-40-30-20-10 Burpees on

Strength: Bent-Over Row 6-6-6-4-4 Metcon: AMRAP in 20min of: 1 Rope Climb 8 HSPU 16 Single-arm DB Hang Squat Cleans (#22.5/15, x1) 24/18 Cal Row

Skill/Strength: Power Snatch Practice technique or build for today's RM1 Metcon: 3 Rounds for max burpees: In 4min complete: 10 Power Snatches (#60/40) Max Burpees in remaining time *Rest 1min between

Strength: Deadlift 2-2-2-2-2 Pause for 3sec at knee height Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 15m DB Overhead Walking Lunges (#22.5/15, x1) 30 Box Jumps 15m DB Overhead

Strength: Hang Squat Clean 2-2-2-1-1 Metcon: 7 Rounds for time: 30 Double Unders 7 Front Squats (#50/35) 4 Bar Muscle-ups Endurance: In teams of 3 accumulate: 10,000 Meter Row 100 Burpee

Strength: 15min build to an RM5 Strict Deficit HSPU Metcon: 3 Rounds for time: Run 400m 15 DB Power Cleans (#22.5/15, x2) 40 Pushups Endurance: 7 Rounds for time: Run 400m

Strength: 5 Sets for load of the complex: Clean Pull + Hang Power Clean + Front Squat + Power Clean + Front Squat Metcon: 3 Rounds for time: 7 Clean and Jerks (#60/43) 14 C2B Pullups

Strength: Overhead Squat 3-3-3-3-3 Metcon: 12 Rounds for time: 15 Wallballs (#10/6) 25 Double Unders Endurance: For time: Run 1600m Into 10 Rounds: 10 Abmat Situps 10 Box Jumps 10 Air-Squats 10

Strength: EMOM for 10min: Even: 10 Strict Toes-to-bar Odd: 30sec L-Sit *scale as needed Metcon: In teams of 3, Every 6min for 24min (4 rounds) complete: 400m Run (together) In remaining time AMRAP:

Strength: 6 Supersets for load: 10 Bulgarian Split Squats (5 each leg) 10 DB Single-leg Deadlifts (5 each leg) *Rest 2min between sets Metcon: For time: 21-15-9 Hang Power Snatch (#43/30) Burpees

Strength: Paused Weighted Dips (bars/boxes) 3-3-2-2-2 Pause for 3sec at the bottom of each rep Metcon: For time: Row 1000m 15 Clusters (#60/40) Run 800m 15 Clusters 200 Double Unders Weightlifting:

Skill: Rope Climb Metcon: "DT" 5 Rounds for time: 12 Deadlifts (#70/47.5) 9 Hang Power Cleans (#70/47.5) 6 Push Jerks (#70/47.5) Endurance: AMRAP in 30min

Strength: BTN Push Press (snatch grip) 5-5-5-3-3 Metcon: 5 Rounds for time: Run 200m 20 DB Goblet Squats (#22.5/15) 30 Double Unders 1 Legless Rope Climb RX: Wear a 9/6kg

Strength: 5 Sets: Max unbroken strict pullups Rest 3min between sets Metcon: 2 Rounds for time: 30 DB Snatch (#22.5/15) 20m Burpee Broad Jumps 10 Strict Ring Dips Weightlifting: -Hang snatch+

Strength: Push-Press - 15min to find RM5 Metcon: In teams of 2, for time: 400m Farmer carry (#24/16) 100 KB swing (#24/16) 400m Farmer carry 100 Deadlifts (#85/55) 400m Farmer

Strength: Touch and Go Power Snatch 3-3-3-3-3 Metcon: 4 Rounds for max reps: 1min Sandbag Cleans (#60/45) 1min Cal Row 1min Burpees on plate 1min Plate Overhead Lunges (#20/15) 1min Rest

Strength: Pause Back Squat 3-3-3-3-3 *2sec pause at the bottom of each rep Metcon: 2 Rounds for time: Run 800m 12 Power Cleans (#65/42.5) 12 Burpee Pullups Endurance: AMRAP in 15min:

Skill: Tabata Handstand hold + L-Sit hold (alternate) Metcon: For time: 50 DB Hang Clean and Jerks (#22.5/15 ,x1) 40 Toes to Bar 30 Thrusters (#50/35) 20 Burpee Box Jump-overs 10

Strength: 15min build to a heavy max: DB Press + Push Press (2+3) *use 2 dbs Metcon: AMRAP in 15min: 60 Double Unders 30 Wallballs (#10/6) 15 DB Deadlifts (#22.5/15,

Strength: Sumo Deadlift 3-3-3-2-2 Metcon: 5 Rounds For time: 20 Pushups 10-8-6-4-2 Front Squats (weights increase) 20 Situps Rx' weights: 10 - #70/45 8 - #75/47.5 6 - #80/50

Strength: Weighted Ring Dips - 15min to find RM3 Metcon: For time: 21 Overhead Squats (#60/40) Run 400m 15 Ring Muscle-ups Run 400m 9 Overhead Squats Run 400m Weightlifting: -Squat snatch strict