Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating one leg v-ups 10-8-6-4-2 x7.5m shuttle run Accessory: 3 rounds 10-12 dumbbell/plate bent over reverse fly 12-15 banded face pull 12/12-15/15 side lying leg raise

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm devil's press (split as desired) 15 empty bar back squat (synchronized) 120 double unders (x2 single unders) 15/15 medicine ball russian twists (synchronized)

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell swings Accessory: 3 rounds 10-12 standing dumbbell french press 15-20 banded hammer curl