6 sets Odd Sets (1,3,5) AMRAP 1 minute 30 seconds 200/150m Row Max Reps Dumbbell Box Step Overs (2x35/20) (24/20) -Rest 30 seconds after each set- Even Sets (2,4,6) AMRAP 1 minute 30 seconds 400m/300m Bike Erg Max Reps Devils Press (2x35/20) -Rest 30 seconds after each set- * Sub 150m

Partner Throwdown Friday! For time: Partner 1: 100 Wall Balls (14/10) (10"/9") Partner 2: 15 Ring Muscle Ups (OR 30 Burpee Pull Ups) Partner 3: 30 Clean and Jerks (95/65) *Partners cannot rotate until all 3 partners have completed their station.

3 sets 8 Devil’s Press (2x35/2x20) 60 Double Unders (OR 120 Single Unders) 8 Devil’s Press (2x35/2x20) -Rest 1:1 b/t set-

30-20-10-5 Double Unders (OR 2x Single Unders) 15-10-5-5 Hang Power Cleans (75/55) 3-2-1-1 Rope Climbs (OR 9-6-3-3 Strict Pull Ups)

Teams of 3 1.5 mile Run (together) 80 Sandbag Squats (70/50) (Or Front Squats (135/95) (Split as needed) Individual Version: 1.5 mile Run 40 Sandbag Squats (70/50) (Or Front Squats (135/95) (Split as needed)

Partner Workout AMRAP 2 Minutes 10 Synchro Front Squats (115/80) 30’ Bear Crawl (OR 10ft Handstand Walk) (together) Max Reps Bar Muscle Ups OR Burpee Pull Ups (1 person working at a time) -Rest 1 Minute b/t sets- *Complete Sets until you accumulate 30 Bar Muscle

AMRAP 12 Minutes 1-2-3-4-5-6…. Power Cleans (95/65) Front Squats (95/65) Burpee Over Bar

16 Minute EMOM 4 Sets: Minute 1 - 25 Double Unders (OR 50 Single Unders) Minute 2 - 5 Power Cleans (115/80) Minute 3 - 150m Run Minute 4 - 10 GHD to Parallel Sit Ups (OR 10 Abmat Sit Ups)

EMOM 6 Minutes Odd Minutes: 10 Wall balls (20/14) (10’/9') Even Minutes: 8/6 Calorie Echo Bike -rest 2 minutes- EMOM 6 Minutes Odd Minutes: 6 Thrusters (75/55) Even Minutes: 8/6 Calorie Echo Bike

4 Sets: 8 Kettlebell Swings (35/26) 8 Kettlebell Goblet Squats (35/26) 8 Single-arm kettlebell push presses (35/26) (4 each side) -rest 1 minute after each set-

AMRAP 18 Minutes 10 Alternating Dumbbell Hang Clean and Jerk (50/35) 10 Dumbbell Facing Burpee 10 Toes to Bar (OR 20 Hanging Knee Raise)

FULL SEND FRIDAY!! 25 Double Unders (OR 50 Single Under) 15 Front Squats (115/80) 50 Double Unders (OR 100 Single Under) 15 Front Squats (115/80) 25 Double Unders (OR 50 Single Under)