1. Conditioning 5 Rounds For Time 500 m Run 15 Kettlebell Swings (32/24) 15 Push-Ups   Time Cap: 25 min   2.Rope Climb   3 x 1 Rope Climb   Rest as needed

1. Weightlifting   Clean & Jerk Every1:30 Min x 8 sets   2 Clean & Jerks (75–80%)   2. Conditioning   For Time 21-15-9 Thrusters (50/35) Chest to Bar Pull-Ups   Time Cap: 9 min

1. Strength   Deadlift Build to a heavy single rep   Then 2-2-2-2-2 (%85)   2. MetCon   AMRAP 7’ 3 Deadlifts (80/40) 6 Handstand Push-Ups 9 Box Jump