Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00 including at 0:00 5 burpee Core: tabata seated knee tucks

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 double unders (x2 single unders) rest 1:30 2 rounds 12 pull ups (x1.5 jumping pull ups) 24 wall ball 30 top half v-ups 45 double unders (x2.5 single unders)

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 deadlift 2-4-6-8-10-12-14-16-18-20 one arm dumbbell push press B) Teams of 2 complete AMRAP in 20 minutes 16 kettlebell swings (synchronized) 32 back squat (30/20) (split as desired) 16 alternating one leg v-ups (synchronized) 64 double unders (x2.5 single unders) (split as desired)