Strength: EMOM 12 min. odd: 7-7-5-5-3-3 strict press (from the floor) even: 4-8 chin ups (2-3 chin up negatives) WOD: 20 minutes time cap. 1-2-3... double dumbbell power clean (choose a challenging weight) 2-4-6... x 7.5m shuttle run 3-6-9... tuck ups 4-8-12... air squat

Conditioning: For time 20-25-30-25-20 cal. row (15-20-25-20-15 cal. row) rest 1:1 WOD: AMRAP 12 min. 6 box jump 12 steps dumbbell goblet reverse lunge 18 plate ground to overhead CORE: For time 50-40-30-20-10 kettlebell russian twists *15 seconds hollow hold after every round

Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: AMRAP 8 min. 8 burpee 8 back squat (40/25) rest 1:00 For time 18-15-12-9-6-3 push ups *15 medicine ball sit ups after every round Accessory: 3 Rounds 10/10-12/12 one arm overhead dumbbell triceps extension 12-15 kettlebell hammer curl