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3-4 Carries: Use a load that allows you to stay engaged in your core. Try not to get too much .....

5 rounds 2 DB Hang Power Cleans 4 DB Lunges 6 Hanging Knee Raise Then: 300m Run  

5 Rounds for Time 10 Box Dips 10 Back Squats (75/55) 50 Single Unders  

16 AMRAP 12 SDHP (75/55) 20m/20m Suitcase Carry (53/36/26) 5 Up Downs  

“Jackie” For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups

9-7-5 Power Cleans (115/75) Ring Transition + Dip

25-20-15-10-5 Deadlifts (105/75) Knee Raises 2:1 SIngle Unders  

4 RFT 10 Pike Push Ups or Push Ups 20 Box Jumps (20/16) 30 Wall Balls (14/10)  

20 AMRAP 20 Sandbag Over Shoulder 100m Bag/Plate Bear Hug Carry 5 Ring Rows + Ring Dips

EMOM 18 5 Back Squat @50% 10/8 Cal Row 8 Burpees

12 AMRAP 10 KB Swings (35/26-15) 6/6 Suitcase deadlift (85/45) 8 Push Jerk (85/45)