AMRAP 9: 30 DU’s 20 Alternating DB Snatches 50/35 10 Alternating Pistols

500m row 20 front squats 155/105 10 HSPU 500m row 15 front squats 155/105 15 HSPU 500m row 10 front squats 155/105 20 HSPU   TC 18

12 Minute AMRAP 3 Rope Climbs 10 Burpee Box Jump overs 24/20

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

“DT” 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

4 rounds:  10 devils press 50/35 400m run   TC 11

21-15-9-15-21 Wall balls 20/14lb Power snatches 95/65 Pull ups    TC 13 

For time: 60 Burpees 40 TTB 20 dual DB thrusters 50/35   TC 11

AMRAP 16: 20/16 Calorie rower 20 KBS 53/35 20 Box jump overs 30/24” 20 SA KB snatches 53/35 

Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees