EMOM 9 4 Dual KB squat cleans 50/35 *burpees in remaining time

AMRAP 16 12 Wall balls 20/14lbs to 10/9’ 9 T2B 12 DB snatches 50/35

21-15-9-3 Box jumps 30/24” Pull ups   TC 11

5 rounds: 6 Front squats 135/95 200m run 9 Deadlifts 135/95 200m run   TC 17

AMRAP 13   10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes

AMRAP 13   10 Alternating dumbbell snatches 50/35 20 Airsquats 10 alternating Hammer strikes

EMOM 8: M1: 5 Tempo weighted push ups 3011 M2: :20 star plank hold L + :20 star plank hold R -on hand

Metcon 5-10-15-20-15-10-5 Burpee plate ground to OH 25kg/15kg *Rest 1 minute between sets   TC 20-25

5 Rounds: 20 step Farmers carry lunges 50/35 10 DB push press 50/35

Every 2:00 X 5 30 Double unders 15 Hang Power snatches 95/65