3RFT: Run 600m 15 Target Burpees  6″ 15 Box Jumps (30/24″) 45 Double Unders

21-15-9-15-21 Deadlift (185/135) Push Up Abmat Sit Up

4Rds Each For Time: 250m Row 20 Chest to Bar 250m Row Rest:Work – 1:1 TC 25

“The Sissy Test: 20-1 KBS @53/35lbs 1-20 Burpees TC til End of Class

For Time: AMRAP 12: 15 Abmat Sit Ups 6 Hang Squat Snatch (75/55)

EMOM 16: A) 2-3 Sandbag Cleans B) 2-3 Tire Flips

For Time: 27-21-15-9 Cal Row Wall Ball (20/14 to 10/9’)

For Time: 50 Wall Balls (20/14lbs to 10/9’) 25 Med Ball Sit Ups (20/14) 50 Single DB Box Step Ups (50/35) 25 Burpee Box Jump Overs (24/20″) 50 Alt DB Snatch (50/35) 25 SA DB Shoulder to Overhead (50/35) 50 Pull Ups

For Time: 75 Chest to Bar

Run 2 miles as fast as possible.