Strength: 12min build to a heavy load for the complex: Clean Pull + Power Clean + Squat Clean (1+1+1) Metcon: For time: 50 KB Swings (#24/16) 100 Situps 50 KB Overhead Lunges

Strength: Weighted Pushups 10-8-6-4-2 Metcon: 4 Rounds for time: 30 Wallballs (#10/6) 20 DB Snatch (#22.5/15,x1) 10 Deadlifts (#100/70) Endurance: For time: Run 800m 120 KB Swings (#16/

Strength: Tempo Front Squats @52X1 3-3-3-3-3 Metcon: 5 Rounds for time: 5-4-3-2-1 Power Cleans (#80/50) 10 HSPU 50 Double Unders Endurance: 6 Rounds for time: 40 Situps 30/21 Cal Bike 20

Strength: EMOM for 10min: 2 Hang Power Snatch Metcon: 4 Rounds for time: Run 400m 15 Toes-to-bar 20 Plate Overhead Walking Lunges (#20/15) Endurance: AMRAP in 35min of: Row 500m 30 Wallballs

Strength: 15min to build for an RM1 Overhead Squat Metcon: 10 Rounds for time: 1 Legless Rope Climb 3 Overhead Squats (#70/45) 6 Burpees over the bar Mobility: Lower Body Weightlifting: -Snatch

Metcon: With a Partner for max reps: 2 x 13min AMRAPs of: 200 Double Unders 200m Run (Each) 80 Pull Ups 40 Front Squats (#60/40) then in remaining time Max effort of

Strength: 5 Sets for load of the complex: Push-Press + Push-Jerk + Split-Jerk (2+1+1) Metcon: 2 Rounds for time: 500m Row 20 Deadlifts (#100/70) 20 HSPU Endurance: EMOM for 32min of: 1

Strength: EMOM for 10min: Even: 10 Good Mornings Odd: 5 Sotts Press *technique over load! Metcon: 10 Rounds for time: 3 Power Cleans (#70/45) 6 Box DB Step-overs (#22.5/15,x2)

Strength: Paused Back Squats 3-3-3-3-3 *3sec pause at the bottom of each rep Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: For

Strength: E2.5MOM for 15min (6sets): Power Clean + Front Squat + Hang Squat Clean (1+3+1) Metcon: For time: 25-20-15-10-5 Overhead Squats (#40/30) 50-40-30-20-10 Situps Endurance: For time: 100 Single Unders 90

Strength: Barbell Overhead Lunges 6-6-4-4-4-4 *Rest 2:00 Metcon: 3 Rounds for max reps: 1min Medball cleans (#10/6) 1min KB Sumo deadlift high pulls (#24/16) 1min Box jumps 1min DB Push

Strength: E2MOM for 14min: 2 Clean Pulls 1 Paused Power Clean *pause for 3sec under the knees before completing the lift Metcon: For time: 10-8-6-4-2 Squat Cleans (#80/50) 14-12-10-8-6 Strict HSPU Skills:

Strength: 5 Sets: 6 Floor Presses 20sec L-Sit hold Metcon: AMRAP in 14min of the ladder: 4-8-12-16... Thrusters (#43/30) 35 Double Unders Endurance: AMRAP in 18min of: Run 400m 20 Hollow Rocks

Strength: Push-Press 5-5-3-3-3-3 *Rest 2:00 Metcon: 3 Rounds for time: Run 800m 50 Russian KB Swings (#32/24) 50 Situps Endurance: AMRAP in 34min of: 20 Air-Squats 20 Situps 20 DB Devil

Strength Deadlift 5-5-5 Metcon: For time: 25 Pullups 40 Box Jumps 40 DB Hang Clean and Jerks (#22.5/15,x2) 40 Wallballs (#10/6) 40 Cal Row (28 bike) 25 Pullups Endurance:

Strength: Front Squat - 15min to build for a heavy set of 2-reps Metcon: For time: 50 dumbbell snatches (#22.5/15) 5 rope climbs 40 dumbbell snatches 4 rope climbs 30 dumbbell

Strength: Weighted Ring Dips 5-5-5-3-3-3 Metcon: AMRAP in 15min of: 5-6-7-8... HSPU Hang Power Cleans (#60/40) 30 Double Unders affer each set Competitors: A) 15min To Build 1RM Cluster B) For time:

Strength: E2MOM for 12min: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: 200m Farmer Carry (#24/16,x2) 5 Rounds of "Cindy" *Round of "Cindy": 5

Skill: 12min Handstand Practice (hold/walk/balance) Metcon: In Pairs, AMRAP in 30min of: 80 Cal Row 40 Deadlifts (#80/50) 20 Synchro Bar Facing Burpees 10 Rope Climbs *one work, one rest

Strength: 1 and a quarter Back Squats 3-3-3-3-3 Metcon: For time: 21-15-9-15-21 Burpee Box Jump Overs S2OH (#43/30) V-Ups Endurance: 5 Rounds for time: Run 800m 30 Jumping Rollups 30 DB Snatches