Strength Back squats build to 2RM Metcon in teams of two 16 Min AMRAP 2-4-6-8-10-12 etc back squats at 80% of today squat snatch at 80% of 2RM

Monday Strength Deadlift Build to 5RM 3 sets 3 reps at 90-100% Metcon 15 min AMRAP 10 wallballs 10 toes to bar 10 box jumps

Gymnastics 15 min EMOM Min 1: 5-10 strict toes to bar (SC strict leg raises) Min 2: 10-15 deficit push ups (10 kg plate) Min 3: 5-10 strict chin ups Metcon 4 rounds 400m run 20 DB STOH 22.5/15 400m run 2 min break

Weightlifting Power snatch Build to 1 rep heavy Every 90 sec for 5 rounds 8 box jumps + 1 power snatch at 60-65-70-75-80% Metcon 5 rounds 20/15 cal or 300m run 10 burpees 2 mins rest Go hard, target same time all rounds

In teams of two 20/10 cal Bike or row 100 pullups 100 pushups 100 situps 100 air squats 2 mins rest 30/20 cal bike or row 30 clean and jerk 60/40 2 mins rest 40/30 cal bike or row 21-15-9 squat cleans 60/40 ring dips 2 mins rest 50/40 cal bike or row 30 snatches 60/40

Strength Push Press build to 2RM Metcon 8 min AMRAP 15/10 cal row 10 burpees 2 min rest 8 min AMRAP 60 DUs 10 KB goblet squats 32/24 2 min rest 8 min AMRAP 200m run 10 KB goblet alt lunges 32/24

Strength 3 rounds for quality as heavy as form allows 8 alt Front rack lunges 8-10 romanian deadlifts (with barbell) Rest as needed in between Metcon For Time 50 wallballs 40 cals or 600m run 30 alt DB snatches 22.5/15 20 box jump overs 15 bar muscle ups

Strength Front Squats build to 5RM 3 sets 3 reps at 100% Metcon 6 min AMRAP 4 thrusters 4 pullups 3 mins rest 6 min AMRAP 4 front squats 4 HSPUs 40/30 KG

Gymnastics 16 min emom Min 1: 10-30 sec bottom of the ring dip/push up hold Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over bar hold Min 4: 20-40 sec arch hold Metcon 16 min amrap 400m run or row 10 deadlifts 80/55 10m HSW or 3 wall walk

Weightlifting Squat snatch Build to 3 rep heavy DNG 3 sets 3 reps at 80% Metcon 5 rounds for time 21 wallballs 15 toes to bar 3 squat snatch 70-80% of today

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB bench press 15 box jump overs 10 DB bench press 20 Toes to bar 30m HSW 1K synchro run

Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs

Strength Overhead Squats build to 3RM Metcon 16 Min AMRAP 10/8 Cal bike or row or 200M run 5+5 KB snatch 10 KB goblet squats 24/16 1 min rest after each round

Weightlifting Hang Squat Snatch Build to 2RM (no dropping) 8 min EMOM 1 hang squat snatch at 80% of today Metcon 4 rounds 90 sec work 10 shuttle runs Max rope climbs in remaining time 1 min rest

In teams of two 3 rounds 15 synchro shuttle runs 10m HSW (3 wallwalk) 4 Lunges** 2DB 22.5/15 3 rope climbs 1 min rest for time 30 cals 20 burpee box jump over 10 snatches 80/55 1 min rest 3 rounds 15 synchro shuttle runs 10 HSW (3 wallwalk) 4 Lunges** 2DB 22.5/15 3 rope climbs ** first round: farmers carry/ second round: front rack carry/ third round: OH carry

Weightlifting Every 90 sec for 10 rounds 3 clean deadlifts + 3 hang squat cleans starting at 40% of recent 1RM hang clean, adding weights each set Metcon For time (15 min cap) 21-15-9-15-21 Pullups (RX+ C2B) HSPUs (sc pushups) 30 DUs after each set

Strength Bench Press build to 1 RM Metcon 18 Min AMRAP in Teams of two 4-8-12-16-etc Deadlifts 80/55 Toes to bar burpees over the bar

Strength Front Squats build to a heavy 3 Metcon 8 min AMRAP 16/12 cals or 200m run 8 STOH 60/40 2 mins rest 8 min AMRAP 16/12 cals or 200m run 8 power cleans 60/40

Gymnastics 3 rounds for quality 7 Vups 7 hollow rocks 10 sec hollow hold 7 Vups rest 60-90 sec between sets Metcon 4 min AMRAP Distance run 4 min AMRAP 15 burpees over bar 19 deadlifts 80/55 4 min AMRAP Distance row or bike 4 min AMRAP 15 wallballs 30 DUs 2 min rest between AMRAPs

Weightlifting 10 min EMOM 3 TNG Power snatch (start at 50%) 3 min EMOM 6 TNG Power snatch at 50% Metcon 12 Min AMRAP 20/15 cal bike or row (300m Run) 8 toes to bar 4 BMU