"Bandit"

Strength

4 x 6 (ea leg) Cossack Squats

Conditioning

200 Wall Ball Shots (minus your age)

EMOM 8 Butterfly Situps

Auxiliary

3 x 10 Band Kips

"Nuts and Honey"

Strength

5 x 2 Bear Complex

Conditioning

Death by Burden Shuttles

Auxiliary

Monkey Rings

"Time Hop"

Strength

6 x 3 Bench Press

Conditioning

12 Min AMRAP

Even Mins: Wall Ball Shots

Odd Mins: Toe to Bar

Auxiliary

3 Rnd of 30 Sec ea:

Hollow-Arch-Rest

"Mall Walker"

Strength

5 x 4 Back Squat w/ 2 count pause at bottom

Conditioning

3 x 3 Min AMRAP, 1 Min RI

1st) 12 Goblet Squat/3 Wall Walk

2nd) 10 Gob/4 WW

3rd) 8 Gob/5 WW

Auxiliary

30 Strict Candlestick Prep

"Welcome Back Kotter"

Strength

4 x 6 Deficit Deadlift

Conditioning

3 RFT

20 Pullups

20 Russian Twist

20 Lateral Jump-overs

2 Burpee EMOM

Auxiliary

5 Min to Accumulate 2 Min L-sit

"Man In Black"

Strength

6 x 4 WS Deadlift

Conditioning

150 Wall Ball

75 C2B Pullups

Switching movements EMOM, as you finish one, the min becomes rest

Auxiliary

Calf Mobility

"Rump Shaker"

Strength

5 x 5 Box Squats

Conditioning

30 Power Snatches for Time

Auxiliary

3 Min Frog