10 Sets 10 Toes to Bar 25ft Handstand Walk 10 Ground to Overhead (95/65) -Rest 1:1- Sets 1-5 = Power Snatch Sets 6-10 = Power Clean and Jerk

2 sets: 21 Deadlifts (225/155) 21 Handstand Push Ups -rest 1:1 b/t sets- 2 sets: 15 Deadlifts (275/185) 75ft Handstand Walk -rest 1:1 b/t sets- 2 sets: 9 Deadlifts (315/225) 9 Wall Facing Strict Handstand Push Ups -rest 1:1 b/t sets-

Workout Definition 3 sets 30 Wall Balls (14/10) 20 Wall Balls (20/14) 10 Wall Balls (30/20) - Rest 3:00 between sets - *10/9ft for all reps Wall Ball Option with 1 weight 3 Sets: 20 Wall Balls (20/14) 30 Air Squats 20 Wall Balls (20/14) -rest 3 minutes between sets-

5 sets: AMRAP 2 minutes 6 Ring Muscle Ups 12 Dumbbell Box Step Up (2x50/35) (24/20) Max Squat Cleans (185/125) -rest 1 minute b/t sets-

3 Rounds: 21 Calorie Row 15 Chest to bar pull ups 9 Thrusters (135/95)

12 Wall Walk 12 Power Clean (155/105) 10 Wall Walk 10 Power Clean (185/125) 8 Wall Walk 8 Power Clean (205/145) 6 Wall Walk 6 Power Clean (225/155) 4 Wall Walk 4 Power Clean (255/175) 2 Wall Walk 2 Power Clean (275/185)

AMRAP 20 Minutes 5-10-15-20-25….. Toes to bar 15 Overhead Squats (95/65) 75 Double Unders (OR Crossovers)

10 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 100ft Sled Push (145/125) 10 Toes to ring (OR 10 V Ups) 10 Wall Balls (20/14) 100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2x50/35)

Partner Throwdown Friday! 4 sets: 100 Double Unders (each at the same time) 10 Rope Climbs (split) -rest 1:1 b/t sets- Individual Version: 4 sets: 100 Double Unders 5 Rope Climbs -rest 1:1 b/t sets-

2 Sets: AMRAP 8 Minutes 40 Crossovers 4 Rope Climbs 20 GHD Sit Ups -rest 4 minutes b/t sets-

6 Rounds 10 Toes to Bar 20 Wall Ball (20/14) 40 Double Unders

3 Sets 400m Run 500m Row 30 Burpee* -rest 3 minutes between sets- Set 1: Burpee to 12" Target Set 2: Burpee to 6" Target Set 3: Burpee with Overhead Clap and jump