Every :30 for 10 Minutes: 1 Snatch @ 75% of 1RM – (If you don’t know your percentage it should feel heavy but 100% confident that you’ll hit 20 reps with no misses. You can power or squat) *Try to go 20/20 for this! THEN 10rds 3 Power Snatch (135/95) (115/85) (95/65) 6 Strict Handstand

3rds 500m Row 12 Thrusters (115/85) (95/65) 25 Russian Kettlebell swings (70/53) 20 Abmat situps 2 Minute Rest

Deadlift 3 x 1 @ 90% of 1RM *Get a good 30-40 reps warming up to your working weight. Really make sure you are warm before pulling this weight! THEN With Partner 2rds 100/80 Calorie Bike or Row 100 Pullups

3 rounds of: 10 snatches (95/65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time Cap 12min

20 Minute Alternating EMOM: 15/12 Calorie Row 50 Double Unders 10 Burpees 5 Power Snatch (135/95)

5rds 500m Row 25 Hand Release Push Ups 3 Rope Climbs Rest 2 Minutes THEN Cash Out: 3 Sets for Quality: 8 False Grip Ring Pull Ups 12 Strict Ring Dips *Working on elements of the muscle up! Try to pull the rings to your chest on the pull ups. Use bands for assistance on

10 Minute EMOM: 3 Back Squats @ 60% of 1RM THEN “Tabata” Row (meters) 1 Minute Rest “Tabata” Kettlebell Swings (70/53#) 1 Minute Rest “Tabata” Burpees

RETEST 2 Minute AMRAP: Max Reps Double Unders *We are testing out our movement of the month! We had a week off of DUBS for a good reason. We had a lot of success this month. Let’s try to beat our previous score! THEN TEST 30 Muscle Ups OR 50 Pull Ups 10 Minute Time

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

Back Squat 5 x 4 @ 75% of 1RM THEN Every 5 Minutes for 20 Minutes: 500m Row 15 Box Jumps Max Reps Toes to Bar