3 Rounds FT: 40 air squats 30 push ups 20 Deadlifts 155/105 10 BMU   TC 17

AMRAP 14: 21 Burpee box jumps 24/20 21 KB SDLHP 53/35 21 wall balls 20/14lb to 10’/9’

Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

40-30-20-10 Squat jumps (only to parallel) Alt. DB Snatches 50/35 Sit-ups *4 burpee wall walks between each round

3 Rounds: 600m run 30 T2B 200m barbell front rack carry 95/65

EMOM 20: M1:10-12 DB bicep curls M2:10-12 DB strict press M3:12-15  Front rack squats M4:12-15 Bent over Rows M5:45 second double unders **Same DB weight for the entire workout

AMRAP 12: 12 SA Devils Press 12 Stationary OH Lunges

4 Rounds increasing weight: AMRAP 2: 20 Lateral burpees Max Squat snatches *1 Min Rest following every 2 min AMRAP

3k row then, 21-18-15-9 Situps Push ups Box Jumps 24/20”

100m Farmers Carry 53/35 50m Sled push 200/155 100m OH Carry 53/35 50m Sled Push 200/155