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Monday: Skill Practice: EMOM 18: A) 4-8 Strict Handstand Push B) 6-12 Box Jumps C 4-8 Strict Ring Dips Tuesday: .....

For Time: 4 Rope Climbs 30 Double Unders 1 Burpee Ring Muscle Up 3 Rope Climbes 40 Double Unders 2 .....

For Total Time: 6x400m Rest 1:30min

For Time: 40cal Row 50 DB Thrusters (50/35) 40cal Row TC 13  

Squat Clean Waves: Every :90 x 9 Perform 5 Squat cleans – Fast singles only, starting at 75 or 95, .....

Skill Practice: EMOM 18: A) 5-7 Straight Leg Anchored Sit Up B) :10-20 L-Hang or single leg L Hang C) .....

4RFT: 15 T2B 12 Dual DB Deadlift 9 Dual DB Power Clean 6 Dual DB Power Snatch

For Total Time: Run 10 x 200m, Rest 1min Between efforts

15-10-5 Bar Muscle Up 6-4-2 Squat Snatch (165/125)

AMRAP 15: 30 Burpee Box Jump Overs (24/20″) 30 Wall Ball (20/14lbs to 10’/9’)

EMOM 18: A) 2-6 Ring MU B) 10-12 Box Jump Overs 24/20 C) 15cal Row/ 8cal Bike/ 15cal Ski