4 rounds: 8 HSPU 8 Box jump overs 30/24” 8 Dual DB hang snatches 50/35

EMOM 16: 4 Ring muscle ups 8 DB thrusters 50/35  

15-12-9-6 Deadlifts 255/185 Cal row   6-9-12-15 T2B Cal row

12-10-8-6-4-2 Cal Row DB Push ups 50/35 DB Deadlifts 50/35 DB Push press 50/35

150 Wall balls 20/14 to 10’/9’ 30 Squat Snatches 135/95

3 Rounds: 400M Run 10 Power Cleans (155/115) 10 Box Jump Overs 24/20″ 10 Push Jerks (155/115)

20 Strict HSPU 30 Deficit Kipping HSPU 45/25lb 40 Kipping HSPU *60 Double Unders After each set of HSPU

AFAP (As far as possible) 9 1-2-3-4-5-6-7….. Barbell Power Clean 95/65 Barbell FS 95/65

AMRAP 20: 400m run 50m SB Bear Hug Carry 150/100

AMRAP 12: 400m run 4 Power cleans 115/85 8 FR alternating lunges 115/85