30min EMOM: Minute 1 – Row Minute 2 – Deadlift Minute 3 – Burpees onto a plate

Every 90sec for 18min: Min 1: Handstand walk ME Min 2: 10-15 Ring Push-Ups Min 3: 30 Hollow Rocks 15min AMRAP: 10 Overhead Squats 15 Box Jumps

5X5 Back Squat Unbroken 5 Rounds for time: Air Squats Pull-Ups Power Cleans

For 40min: 400m run 2 Front Squats* 2 Rope Climbs

Alternate w/ partner for 5 rounds each: 8 Power Snatch 10 Box Jumps 12 Deadlift Then Row a 5K alternate every 500 meters

Partner Conditioning: Alternating 8 Rounds: 10 Thrusters 200m Sandbag Run Then 6 Rounds: 10 Power Cleans 15 Bar Facing Burpees

11 Rounds: 24 KB Swings 20 WallBalls 16 Cal Row

30min EMOM: Minute 1 – Double-Unders Minute 2 – Burpee Box Jump-Overs Minute 3 – 10 HSPUs

Every 90sec for 18min: Min 1: 1-3 Strict Bar Muscle Ups Min 2: 70% set of Bar Muscle Ups Min 3: 1min plank hold 4 rounds In 4 minutes: 500m

5×5 Rep Back Squat Unbroken 4 Rounds for time: Wall Balls Toes to Bar Alt DB Snatches