Strength: Overhead Squat - 12min build to a heavy 2-rep set Metcon: For time: 50 Pushups 50 Double Unders 25 Ring Dips 50 Box Jumps 25 Overhead Squats (#50/35) 25 C2B Pullups

Strength: Front Squat 5-5-5 Metcon: 4 Rounds for time: 200m Farmer Carry (#24/16) 15 Knees-to-elbows 5 Hang Power Cleans (#70/45) Endurance: In teams of 2 for max cal row: Partner 1:

Skill: Handstand Practice (10min) Metcon: AMRAP in 25min of: Run 400m 21 Jump Squats 15 Plate G2OH (#20/15) 9 HSPU Weightlifting: Hang drop snatch (Empty bar) 6×5 Hang clean 3×3

Strength: Push Press 3-3-3-2-2 Metcon: For time: 50-40-30-20-10 Pushups Walking Lunges steps *EMOM 4 Burpees Endurance: AMRAP in 40min: 500m Row 50 Air Squats 50 Knees-to-elbows 50 Kettlebell SDHP (#16/12)

Metcon: Open Workout 19.4: For total time: 3 rounds of: 10 snatches (#43/30) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing

Skill/Strength: Split Jerk 2-2-2-1-1-1 go heavy or practice technique Metcon: For time: 15 Hang Squat Cleans (#60/40) 25 Wallballs (#10/6) 12 Hang Squat Cleans (#70/45) 25 Wallballs 9 Hang

Strength: Back Squat 5-5-4-3-3 Metcon: AMRAP in 15min of: 12 Kettlebell Swings (#24/16) 9 V-ups 3 Wall Climbs

Metcon: In Pairs for time: 100 Wallballs (#10/6) 100 Deadlifts (#100/70) 100 Pullups 100 Burpees 100 Toes-to-bar Endurance: For time: 800m Run 50 Air Squats 50 DB Snatch (#15/10) 50

Strength: Power Clean 3-3-3-3-3 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Ground to overhead (#50/35) 30 Double Unders after each set Weightlifting: Muscle snatch 4×3 (60%) 3×3 (65%) Hang power snatch + Overhead squat

Strength: Hang Cluster 2-2-2-2-2 Metcon: In Pairs, AMRAP in 22min of: Run 400m (together) 10 Sandbag over shoulder (#60/45) 10 Bar Muscle-ups Endurance: 32min EMOM: 1: 250m Row 2: 10 Box Jumps

Strength: Bent Over Row 6-6-4-4-2-2 Metcon: 5 Rounds for time: 7 Push Press (#60/40) 14 Toes-to-bar 28 Air-Squats Endurance: For time: Run 1600m 100 V-Ups 100 Wallballs (#10/6) 100 DB Burpees

Metcon: Open workout 19.3: For time: 60m dumbbell overhead lunge (#22.5/15) 50 dumbbell box step-ups (#22.5/15) 50 strict handstand push-ups 60m handstand walk Time cap: 10 minutes Weightlifting:

Strength: Front Squat 3-3-3-2-2-1 *Pause for 3sec at sets 1-3 *Pause for 2sec at sets 4-5 *Pause for 1sec at the last set Metcon: AMRAP in 17min of: 3 Rope Climbs Run 200m

Strength: E2MOM for 16min: Clean Pull + Power Clean (2+1) Metcon: AMRAP in 14min of the ladder: 2-4-6-8.... Strict Pullups DB Hang Squat Cleans (#22.5/15, x2) Box Jumps

Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: 10 Rounds for time: 3 Thrusters (#60/40) 6 Burpees 9 Pushups Endurance: 5 Rounds for time: Run 800m Row 800m 80 Double Unders

Skill: Accumulate: 1min Hanging L-Sit 2min Ring Support 3min Handstand hold split and rest as needed Metcon: "Fight Gone Bad!" Three rounds for max reps: 1min Wallball shots (#10/6) 1min

Strength: Push Press 2-2-2-2-2 Metcon: 2 Rounds for time: 25 HSPU 25 KB Front Rack Lunges (#24/16, x2) 25 Hang Power Cleans (#50/35) Endurance: 7 Rounds for time: 10 Burpees 20

Strength: Deadlift 5-5-5 Metcon: 3 Rounds for time: Run 800m 20 Power Snatches (#43/30) Endurance: In teams of 2: AMRAP in 28min: 30 Toes to bar 50 Calorie Row 70 Wallballs 90

Metcon: Open workout 19.2: Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (#61/38) 25 toes-to-bars 50 double-unders 13 squat cleans

Strength: Squat Clean - 20min to find RM1 Metcon: AMRAP in 10min of: 9 Overhead Squats (#43/30) 6 Burpees over the bar Endurance: EMOM for 30min: 1: Double Unders 2: Pushups 3:

Skill: Handstand hold - accumulate 5min in as few sets as possible Metcon: In Pairs, 5 Rounds for time: 20 Double KB Hang Power Cleans (#24/16) 25 Box Jump Overs 30 Toes-to-bar

Strength: Floor Press 8-8-8-8-8 Metcon: 5 Rounds: With a 2:00 clock perform: 10 Kettlebell Swings (#32/24) 10 Goblet squats (#32/24) With the remaining time, as many 10 meter shuttle sprints

Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: In Pairs, i-go-you-go for 20min AMRAP: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats (#70/45)

Strength: Overhead Squat - 15min to build RM3 Metcon: 5 Rounds for max reps: 3min AMRAP, 1min rest: 3 Bar Muscle-ups 6 DB Front Squats (#22.5/15, x2) 9 ABmat Situps Endurance:

Strength: Hang Power Clean 2-2-2-2-2 Metcon: 5 Rounds for time: 40 Double Unders 10 Ring Dips 10 Deadlifts (#100/70) Endurance: 4 Rounds for time: 15 Burpees 25 Push Press (#20/15) 35