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SKILL: Bar Muscle-up CONDITIONING: EMOM 15 of: Min 1: 15/10 Calorie Row/Ski Min 2: 10 Alternating DB Snatch AHAP Min 3: 3-5 Bar MU (or

WARM-UP: 100 Jumping Jacks -then- 2 x 20 Iron Cross 20 Glute Bridges 20 Scorpions 20 Prone Superman BB WARM-UP: 3 x 3 Muscle Cleans

STRENGTH: EMOM 10: ODD: :30 Farmers Hold EVEN: :15 HS Hold CONDITIONING: 5 rounds for total time of: 10 Shoulder to OH @ 115/75 10

CONDITIONING: 1k Run -then- 4 rounds of: 24 Wallballs @ 20/14 12 Burpee Pull-ups 6 Weighted DB Step-overs @ 2×50/35 -then- 1k Ski/Row *30 Minute

STRENGTH: Bench Press 12 Minutes building to Heavy Triple CONDITIONING: AMRAP 15 of: 30 Double Unders 15 Push-ups 15 Sit-ups  

STRENGTH: 1 x 3 Pause Front Squat @ 70% 2 x 3 Pause Front Squat @ 75% -then- 1 x 3 Back Squat @ 80%

STRENGTH: 6 x 3 Deadlift @ 75%+ CONDITIONING: E4MOM x 5 200m Row 200m Run *Score is fastest and slowest round  

SKILL: EMOM 10 of: 3-5 Kipping HSPU CONDITIONING: For time: 20-18-16-14-12-10-8-6-4-2 OH Lunge Step 1-2-3-4-5-6-7-8-9-10 Burpees onto Plate *12 Minute Cap