Strength: Front Squat: 3 x 4 @ 43X1 ______________ Conditioning: AMRAP 10 Minutes: 10 Alternating Dumbbell Power Snatches 10 Burpee

Skill: Handstand work: Accumulate 5:00-6:00 inverted.  __________________ Conditioning: 4-5 Rounds, for Quality: 8ea Lateral Box Step-Ups 1:00 Forearm Plank Hold 8ea 1-Arm Half Kneeling Dumbbell/Kettlebell Press 8 Erg Pike-Ups Full step down on the Lateral Step-Ups.  Stay with bodyweight and go for height and a controlled negative. 

Conditioning: AMRAP 20: 20 Hollow Rocks 10 Alternating Renegade Rows (no Push-Up) 6 Pistols Finisher: 80 Push Ups Break the push ups into small sets as needed, make each rep a great one! 

Strength: Snatch DL+ Hang Power Snatch +Power Snatch Spend 15 Minutes building to challenging load for the complex. _________________________ Conditioning: For Time: Box Jumps Overhead Squats 20-15-10 The load should be light for you. The goal is to complete them fast and unbroken.

Strength: 3 Rounds: A1) SL RDL  x 8 A2) Goblet Squat Hold x :30- :45 3 Rounds: B1)DB Bench x 12 B2) Ring Row x 8-10 ________________ Conditioning: For Time: Burpees Toes-to-Bars 30-20-10 10:00 time cap. Scale volume on Toes-to-Bar and/or to Hanging Leg or Knee Raises.

Strength: Front Squat: 3 x 3 @ 43X1 _______________ Conditioning: AMRAP 6: 10 Thrusters 15 KB Swings Rest 3:00, then repeat.

Skill: Handstand work: Accumulate 5:00-6:00 inverted.  __________________ Conditioning: AMRAP 12: 8 DB Push Press 5 Deadlifts 30 Double Unders

Just a heads up folks. If its not wet out we will be going for a mellow jog today. If you have shoes you like to run in that rant your gym shoes please bring them. If not you can run in your gym shoes.   Strength: EMOM x 14: 2 Power Snatch _________________ Conditioning: 3-5 Rounds, for quality: 10 tuck/V-sits 10 Arch Rocks 10 Hollow Rocks :15 Hollow hold :60 rest

Strength: Front Squat: 3 x 6 @ 43X1 ________________ Conditioning: 4 Rounds: AMRAP :90 10 Burpees Max Wall Balls -Rest 3 minutes-

Conditioning: For Time: 300 Double-Unders 2000m Row 100 DB Thrusters In teams of 2 with one partner working at a time.