8 Rounds For Time with a partner 20 Toes to Bar 20 Walking Lunges (together) 20 Med Ball Cleans (14, 20)

6-8 Rounds Not For Time 6 Strict ring dips 8 Overhead squats, 3 second decent, 2 second pause at bottom 10 Ring row, brief pause at both extension and contraction

3 Rounds for Time 30 Pull ups 20 Power Snatches (95/65) 400m Run

1. EMOM 12 1 Power Clean + 3 Jerks @ 75% of Max Jerk 2. Back Squat 5 x 1 @ 90%

3 Rounds for Time with a partner 800m Run 50 wallballs (20, 14) 30 Pull ups

AMRAP 20 200m Run 10 Kettlebell Swings 53, 35 10 Kettlebell STO 53, 35 (5 each arm) 10 Push Ups

Snatch 6×3 65-70% Clean and Jerk 7×2 70-75%

AMRAP 18 with a partner, alternate full rounds 8 Burpees 7 Shoulder to Overhead (115, 80) 6 Pull ups

1) Back Squat 5×7 @73% 2) 5×20 weighted sit ups AHAP

1) Push Jerk 6×1 @ 85% 2) AMRAP 10 25 Double Unders 8 DB Ground to overhead 50, 35

   
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