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STRENGTH: Bench Press Review Build up for Workout CONDITIONING: 3k Row/Ski for time *Every 2 minutes, including 0:00, perform 10 Bench Press @ 135/85 *24

STRENGTH: Back Squat: EMOM 10 of: 3 Back Squat (at about ~ 75% of 1RM) CONDITIONING: For time: 5 x 9 Dual DB Squat @

CONDITIONING: Every 2:30 x 6 rounds (15:00) 10 OH Reverse Lunge Steps (choose weight) 200m Run STRENGTH/ACCESSORY: 3 x 10 Arnold Press 20 Banded Tricep

STRENGTH: EMOM 12 of: ODD: 6-10 Toe To Ring EVEN: 3-5 Ring Dips CONDITIONING For Time: 500m Row 50 DB Snatch @ 53/35, alt arms

WARM-UP: 3 x 10 2-position Squats 10 Cat Cows 10 Scorpions BB WARM-UP: 3 x 3 Muscle Snatch 3 BTN Push Press 3 Snatch Balance

STRENGTH: Build to Heavy Cluster CONDITIONING: “Juneteenth” 400m Run 19 Squat Clean @ 95/65 19 Burpee 400m Run 19 Thruster 19 Burpee 400m Run 19

SKILL: Handstands CONDITIONING: For time: 2k Row 10 Wall Walks 50 Step-ups w/ 50/35# *20 Minute Cap  

CONDITIONING: 5 rounds for time of: 200m Run 10 Deadlifts @ 185/125 10 T2B *16 Minute Cap ACCESSORY/PUMP: 3 x 10 Bentover Rows 15 DB