AMRAP 14: 4 Burpee Wall Walks 4/4 SA KB Thruster 50/35 12 KBS 50/35

For Time 4 Rounds of: 200m Run 25m Sled Push 20 Pull ups Rest 5 minutes Directly into, 4 Rounds of: 200m Run 25m Sled Pull 20 Push ups

5 Rounds 8 DB Push Press 50/35 Rest 30 sec 12 DB Death March Steps 50/35 rest 30sec 16 Alternating Jump Lunges (front foot  on 45lb plate) Rest 30 sec

 AMRAP 16: 1 Power Cleans (135/95) 1 Hang Power Cleans 1 Push Jerk 1 FS 1 Squat Clean 35 Double Unders ***25/20 Cal Row at  minute 0-4-8-12

AMRAP 10 12 OH Backwards stepping Lunge (115/75) 9 T2B 6 Alternating Pistols

Wave Load EMOM 10 – Every minute on the minute – Back Squat **Percentages off 1RM Back Squat 5 – at 55 % (RPE 5) 3 – at 65 % (RPE 6) 2 – at 70 % (RPE 6.5) 5 – at 65 % (RPE 6) 3 – at 70 % (RPE 6.5) 2 – […]

Every 2:00  X 8 A) 6-10 Strict Ring Dips 200m sprint B) 8 Dual KB FR Box step ups 35/20 200m sprint

Running Clock: At 0:00 3 Rounds FT: 45 KB SDHP (50/35) 9 Bar MUs 21 Wall balls (20/14 to 10’/9’) At 13:00 3 Rounds FT: 400m Run 9 Deficit HSPU (45/25lb plates) 21 KBS (50/35) TC 26

3 Rounds FT: 800 m Run 40 Burpees 20 DB Push Press 50/35lbs

 For Time: 100 Hang Clean Thrusters 75/55 **EMOM 25 Double Unders