20min AMRAP 500m Row or 400m Run 20 Wall Ball 30 Sit-Ups 40 Mountain Climbers

3rds 15 Front Squats (95/65) 30 OTB Lateral Hops REST 1:1 Repeat

4 Strict Pullup 4 Strict Ring Dip EMOM 4min 4 Bar Muscle Up EMOM 4min 5 Wall Climbs EMOM 4min 6 Toes to Bar 6 Ring Pushup EMOM 4min

“Team Challenge” Buy In: 400m 100 GHD Sit-Ups THEN 10rds 10 Walking Weighted Lunges (95/65) 10 Lateral Box Jumps Cash Out: 800m Run

1,000m Row 16 Turkish Get Ups 60 Russian Twists 4x250m Row Rest 1:1

10 Squat Clean (155/115lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Snatch (95/65lbs) 10 Squat Snatch (115/75lbs) 10 Hang Squat Clean (135/95lbs) 10 Squat Clean (155/115lbs)

20min AMRAP 10 HSPU 10 Shuttle Sprints 20 Box Jumps (24/20)

3 OH Squat @ 80% EMOM for 5min rest 2min 5 OH Squat @ 70% EMOM for 5min rest 2min 7 OH Squat @ 60% EMOM for 5min

50 Burpees 100 Double Unders 50 DB Single Arm Power Snatch (right arm) 45/25 100 Double Unders 50 DB Single Arm Push Press (right arm) 100 Double Unders 100 Ball Slams (30/20) 100 Double Unders 50 DB Single Arm Push Press (left arm) 100 Double Under 50 DB Single Arm Power Snatch (left arm) 100

30-20-10 Deadlift (225/155lbs) Hang Power Clean (155/115lbs)