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42 HR Push Ups 21 Power Cleans (135/95#) Run 300m 30 HR Push Ups 15 Power Cleans (135/95#) Run 300m 18 HR Push Ups 9 Power Cleans (135/95#) Run 300m

Back Squat 10

Back Squat 20

Back Squat 30

100/80 Cal Row or Bike 75 KBS (53/35#) 50 KB Single Arm KB Shoulder to Overhead (53/35#)

2 RFT 15 Deadlifts (225/155#) Run 1 Mile

Power Snatch 3-3-3-3

Snatch 1-1-1-1

AMRAP 20 5 Handstand Push Ups 10 Alternating Pistols 15 Pull Ups

Tempo Back Squats 8-8-6-6-4-4 3s down/ 1s pause Post your heaviest set of 4.

5 Rounds of Cindy 3 Rounds of Light DT (135/95#) Cindy= 5 pull ups, 10 push ups, 15 air squats DT= 12 deadlifts, 9 hang power cleans, 6 jerks

In teams of 3-4 63-45-27 Cal Bike Box Jump (24/20”) DB Snatch (50/35#) Burpee

Sumo Deadlift 3-3-3-3-3

4 RFT Run 200m 10 Sumo Deadlift High Pull (95/65#)

5 Rounds (each for time) Row 21/18 Cals Bike 15/12 Cals Rest ~2-3 min Complete the row followed immediately by the bike for time. Today’s score is the slowest of your 5 rounds.

15 Front Squats / 30 Toes to Bar / 15 Thrusters --Rest 1 Min-- 15 Front Squats / 30 Chest to Bar / 15 Thrusters --Rest 1 Min-- 15 Front Squats / 30 Bar Muscle Up / 15 Thrusters M- 95 / W- 65

1 Deadlift 1 Clean 1 Hang Clean 1 Jerk

1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Take 15 minutes to build to a medium heavy weight.

10-8-6-4-2 Power Clean (135/95#) HR Push Up

Row or Bike 50 cals 300 Double Unders Row or Bike 50 cals Time cap- 15 min