3rds 25 KB Walking lunges (53/35) 20 Over-unders THEN IMMEDIATELY INTO: 3rds 400m Run 20 Prallette Pass Throughs

5rds 4 Deadlifts (315/205) 12 DB Shoulder to overhead (50/35) 12 DB Front Squats REST 2:00 8min AMRAP 200m Run 10 GHD Sit-Ups 10 KBs

“Tag Team Gone Bad” 6rds 1:00ea Push-Press Wall Ball SDHP or KBS Box Jumps Row for Cals

AMRAP 24min 2 Squat Clean and Jerk (185/135) 6 Shuttle Run or 100m Row *add 2 C&J and either 6 shuttles or 100m each round

60 Double Unders 2 min. Handstand hold 50 Double Unders 2 min. Ring hold 40 Double Unders 2 min. Chin over bar hold 30 Double Unders

4-4-4-4 Push Jerk THEN 3rds :60 KBS Right :60 KBS Left :30 Push Press Right :30 Push Press Left :30 Goblet Squat :30 Plank

5rds 9 Squat Snatch (95/65) 15 Slam Balls (30/20) 21 Jumping Pull-Ups

Team Challenge 10rds A) Row for Calls B) Complete: 7 HSPU 7 Deadlift (185/115) 14 Lateral Hops 2 Lap Farmers Carry (53/35)

5 min Row (cals) 4 min Plate Overhead Sit-Ups (15/10) 3 min Hip Extension 2 min Jumping Squats 1 min Double Unders

15min AMRAP 8 Muscle Ups 20 Shoulder to Overhead (115/75) 8 Box Jump Overs (24/20)