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WARM-UP: 3 x 10 2-position squats 10 supinated cat/cows 10 scorpions BB WARM-UP: 3 x 3 High Hang Muscle Cleans 3 Tall Cleans 3 1

COMMUNITY: In Pairs: 800m Run Together 100 Alternating DB Clean (non working partner is hanging from pull-up bar) 800m Run Together 100 Alternating DB Snatch

STRENGTH: Pause OHS Work to Heavy Single w/ a 2 second pause in the bottom AMRAP 20 of: 200m Run 20 OHS @ 75/55 20

STRENGTH: Power Clean + Push Jerk *10 Minutes Building CONDITIONING: 3 rounds for time of: 15/10 Calorie Row/Ski 15 Power Clean @ 135/95 15 Box

STRENGTH/SKILL: EMOM 10 of: 1-3 Ring Muscle-ups -or- EMOM 10 of: ODD: 3-5 Strict Pull-ups EVEN: 3-5 Strict Dips CONDITIONING: AMRAP 10 of: 800m Run

STRENGTH: Every :90 x 8 of: 3 Back Squats @ 82.5% CONDITIONING For time: 1k Echo Bike Buy-in -then- 5 x 20 Double Unders 10

SKILL: Kipping HSPUs review -then- EMOM 10 of: 3 Kipping HSPUs or Pike Push-ups off the box *advanced athletes may work with a deficit Every

WARM-UP: 100 Jumping Jacks -then- 3 x 10 cossack squats 10 bird dogs 10 scorpions BARBELL WARM-UP: 3 x 3 OHS 3 BTN Push Press