4 sets: 30 Front Squats (95/65) 90 Double Unders 30 Pull Ups -rest 3 minutes between sets- *Open & QuarterFinals perform 3 sets ands score slowest set twice.

AMRAP 12 Minutes 1 Squat Snatch (155/105) 3 Clean and Jerks (155/105) 30 Double Unders

20/16 Calorie Bike Erg 20 Front Rack Box Step Ups (75/55) (24”/20”) 20/16 Calorie Bike Erg 20 Back Rack Box Step Up (95/65) (24”/20”) 20/16 Calorie Bike Erg 20 Front Rack Box Step Ups (75/55) (24”/20”) 20/16 Calorie Bike Erg *Sub 15/12 Calorie Assault Bike or 12/10

Sets (1 set every 2:30) 16 Shuttle Runs (25ft = 1 rep) 20 GHD Sit Ups -Rest 5 minutes- 8 Sets (1 set every 2:30) 20/16 Calorie Ski (or Row) 4 Rope Climbs *Open & QuarterFinals perform 5 sets of each workout, and score slowest set additional

5 Rounds 10 Lateral Burpee Over Bar 5 Power Clean (185/125)

5 sets (1 Set every 3 Minutes) 100 Double Unders 30 Push Ups

50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Thrusters (135/95)

15 Bar Muscle Ups 75 Wall Balls (20/14) (10’/9’) 15 Bar Muscle Ups

4 rounds 400m run 40 Air Squats -Straight into- 3 Rounds 300m Run 30 Push Ups -Straight into- 2 Rounds 200m Run 20 Strict Pull Ups

FULL SEND FRIDAY 13.3+ 150 Wall Balls (20/14) 300 Double Unders 30 Muscle Ups *Partition as desired

4 Rounds 100’ Hand over Hand Sled Pull (1x45/1x25) 100’ Sled Push (3x45/3x25) 10 Wall Walks 100’ Sled Push (3x45/3x25)

AMRAP 15 Minutes 500m Ski (OR 500m Row) 50 Double Unders 10 Sandbag Cleans (100/70) 25/20 Calorie Echo Bike 50 Double Unders 10 Sandbag Cleans (100/70)