EMOM 5min 3 OHS @ 80% 1RM Rest 2:00 EMOM 5min 5 OHS @ 70% 1RM Rest 2:00 EMOM 5min 7 OHS @ 60% 1RM Rest 2:00

10 Rope Climbs 20 Handstand Push-up 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Hip Extensions 70 Double-unders

Teams of Two AMRAP in 35min 50 Burpees 400 meter Run/row 50 Kettlebell Swings (53/35) 400 meter Run/row 50 DB snatch alt arms (50/35) 400 meter Run/row 50 Push-Ups 400 meter Run/row Split reps – run/row together

Snatch Balance 5-4-3-2-1 THEN 40 Squat Snatches (95/65 lb.) Every time you break (take hands off barbell), perform 40 Double-unders. Reset at the waist if desired. *Scale Double-unders to 50 Single-unders or 10 Lunges

“Fran Why So Complex?” 7 Bar Muscle-ups 7 Chest-to-Bar Pull-ups 7 Chin-Over-Bar Pull-ups 21 Thrusters (95/65) 5 Bar Muscle-ups 5 Chest-to-Bar Pull-ups 5 Chin-Over-Bar Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-Bar Pull-ups 3 Chin-Over-Bar Pull-ups 9 Thrusters REST 2:00 THEN 800m Run or 1,000m Row for time

EMOM 6rds 1) 10 Deadlift @ 55% of 1RM 2) 10 OTB Burpees 3) 20 Hollow Rocks 4) 30 Double Unders

3:00 Back Squat (95/65) 1:00 Squat Hold 3:00 DB Split Clean (50/35) 1:00 Ring Hold 3:00 Burpees 1:00 Handstand Hold 3:00 DB Split Jerk (50/35) 1:00 Plank (R) 3:00 Squat Clean (95/65) 1:00 Plank (L)

Teams of 4 Complete the following: Run 2,000m/Row 3,000m/Bike 3mi 50 Squat Clean and Jerk (135/95) 100 Ball Slams (30/20) 200 Pull-Ups 300 Sit-ups 400 Double Unders

5-5-5-5-5 Deadlift Then “Diane” 21-15-9 Deadlift 225/155) HSPU

Max Rds in 20min 10 Weighted Ring Dips (25/15 lb.) 20 Wall Balls (20/14 lb.) 10 Alt. Weighted Pistols (25/15 lb.) 20 MB Russian Twists