EMOM 12 1:00:  1-2 Strict Ring Muscle Ups 2:00:  30-50’ HSW 3:00:  10 Hand release Burpees

5  Rounds: With a Partner 25 KBS (together) 50/35 200m reverse sled drag (split distance with partner) 15 Narrow stance goblet squats (together) 50/35

AMRAP 15 Buy in: 80 Cal Row Directly into, Max Rounds of 8 C2B 8 Burpee Box Jump Overs

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes

Choose Your Cardio (run, row, bike, ski, burpee) at minutes 5, 10, 15, 20, 25 100’ KB FR carry -L 50/35 100’ KB FR carry-R 50/35 10 KB Plank Pull throughs 50/35 TC 30

“Optimus Prime” AMRAP 7 Wall Balls (20/14 to 10’/9’) *EMOM starting 1:00 5 DeadLifts 225/155

30 Cleans 135/95 20 Burpees 25 Cleans 155/115 25 Burpees 20 Cleans 185/145 30 Burpees Max Cleans 225/185

AMRAP 12 9 cal row 6 T2B 3  Barbell  Push Press (135/95)

3 wall walks 12 dumbbell snatches 15 box jump-overs

AMRAP 25 800m Run Walk 100m 400m Run Walk 100m