Strength 1:  Box Squat 5×5 (75-80%) Strength 2:  Split stance Barbell Romanian Deadlift 3×8-10 each leg EMOM:  Every 2min x4 Power Snatch + Overhead Squat x2 Every 2 min x4 Power Snatch + Overhead squat x1 WOD: For Time 10 Rounds 4 Squat clean 185/135lb 8 Box Jump Over 30/24″ Accessory Work: 4 Sets Reverse hyperextensions x 20

CONDITIONING: A) 5 Sets Row 20 cal 10 Burpee Box Jump Over 24/20″ 10 Toes to bar  Assault Bike 20 Cal *Rest 2 min B) 5 Sets Run 200 Meters 20 Meter Handstand Walk 20 Wall Balls 20/16# Run 200 Meters *Rest 2 min

Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 76 Wall ball sit-ups (20/14) 243 Double-unders

Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4×3 Strength 2: 3 Sets Max UNBROKEN set of Strict handstand push-ups EMOM: Every 5 min x4 (20min) 30 Wall Balls 20/16# 20 C2B Pull Ups  10 Cal Assault Bike (rest remaining time of each 5 min block)

 Conditioning: 1K-800-600-400 Run 100-80-60-40 Double-unders 50-40-30-20 Cal Bike

Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: For Time 40 Muscle Ups EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row