8 sets (1 set every 3 minutes) 200m Run 10 Hang Dumbbell Snatch (50/35) 40 Double Unders

5 Sets (New set every 5 minutes) AMRAP 3 Minutes 12 Strict Pull Ups 12 Dumbbell Bench (2x70/50) *Max Bike Erg Calories in Remaining Time -rest 2 minutes b/t sets-

AMRAP 20 Minutes 500m Row 15 Burpees over Rower 400m Run 15 Burpees over Rower

50-40-30-20-10: Wall balls (20/14) (10/9ft) Box jump (24/20) Kettlebell swings (53/35)

10-9-8-7-6-5-4-3-2-1 Deadlifts (275/185) Dumbbell bench presses (2x70/50) Squat cleans (135/95)

4 Sets (1 Set Every 4 Minutes) 20 Wall Balls (20/14) (11/10ft) 60 Crossover Single Unders

4 sets (1 Set every 4 minutes) 21/18 Calorie Row 15 Burpee Over Rower 9 Dumbbell Squat Snatches (50/35)

AMRAP 10 Minutes 5 L Pull-ups 25ft Handstand Walk

4 Sets AMRAP 7 Minutes @ consistent moderate effort across 10-15-20-25…. Row (calories) Ski (calories) Bike Erg (calories) -Rest 3:00 between sets-

AMRAP 3 Minutes 75 Double Unders (together) 50ft Handstand Walk (together) Max Deadlifts (275/185) (split) *Go until you get 75 reps -rest 1 minute b/t sets- Individual version: AMRAP 3 Minutes 75 Double Unders 50ft Handstand Walk Max Deadlifts (275/185) *Go until you get 35 reps -rest 1 minute b/t sets-

Partner Throwdown Friday For time: 60 Front Squats (135/95) 20 Wall Walks 48 Front Squats (135/95) 16 Wall Walks 36 Front Squats (135/95) 12 Wall Walks 24 Front Squats (135/95) 8 Wall Walks 12 Front Squats (135/95) 4 Wall Walks

For time: 75 Hang Squat Cleans (75/55) *Everytime you break, perform: 5 Box Jumps (30/24) 10 Strict Ring Dips