10-9-8-7-6-5-4-3-2-1 Power Cleans (115/75) HSPU Inverted Ring Rows *1 Rope Climb Ea Rd

1-1-1-1-1 Squat Snatch THEN Instructor’s choice: 10min AMRAP 10 Wall Ball 20 Double Unders 10 Walking Lunges OR 100 Wallballs (20/14) Perform 5 Burpees at each rest

1-k Run 3rds 20 Hip Extensions 15 Shoulder-to-Overhead (95/65) 800-m Run 3rds 20 GHD Sit-ups 15 Shoulder-to-Overhead (95/65) 400-m Run

“Team Challenge” 250 Double Unders 250 Squats 250sec Cumulative Plank Hold 175 Skaters 175 Push-Press (45/35) 175 Sit-Ups 85 Cal Row/Bike 85 Ring Dips 85 Pass Throughs

18 KB Swings (70/53) 15 Chest-to-Bar Pull-ups 21 Burpees 30 KB Swings 21 Chest-to-Bar Pull-ups 27 Burpees 42 KB Swings 27 Chest-to-Bar Pull-ups 36 Burpees

Work to a heavy 5 rep Front Squat E2MOM 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ ~70-75% THEN 3rds 400m 20 Front Squats (95/65)

Clean and Jerk 3-3-3-3-3 THEN 10min AMRAP15 15 Squat Cleans (115/75 lb.) 15 Push Jerks 15 Power Cleans 15 Clean and Jerks

60 Toes-to-Bars Every minute perform: 8 Box Jumps (24/20) REST 1:00 20 Ring Muscle-ups Every minute perform: 8 Wall Balls (20/14)

“Team Challenge” Teams of two A) Completes Full Round B) Rests Max Rds in 10min 5 Cleans (135/95) 6 Shoulder to Overhead (135/95) 7 Lateral OTB Burpees REST 3:00 Max Rds in 10min 5 Front Squats (135/95) 10 Ball Slams (30/20) 12 Push-Ups REST 3:00 Max Rds in 10min 8 Paralette Pass Throughs 10 TTB

15min AMRAP 8 DB Step-up and Overs (45/25 lb.) 30 sec. DB Side Plank (R) 8 Box Jump Overs 30 sec. DB Side Plank (L) *2 DBs for Step-up and Overs *1 DB for Plank held in T position