For Time: 21-15-9-6 Kipping HSPU **After Each Round, Row 250m TC 16

EMOM 18: A) :45 ME Thruster (115/85) B) :45 ME Butterfly or Kipping Pull Up C) :45 ME Double Under D) :45 ME Wall Ball (20/14lbs to 10/9’) E) :45 ME Deadlift (155/105) F) Rest

For Time: 10-1 Burpee Box Jump Overs (24/20″) **Run 200m after each round..

4RFT : 100’ Sandbag Carry 150/100 8 Sandbag Bear Hug Squats 150/100 400m Run

CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking […]

EMOM 15: A: 50’ Single Arm OH Walking Lunge – R B: 50’ Single Arm OH Walking Lunge – L C: 12-16 Alt DB Snatch

EMOM 16: A) 2-4 Sandbag Over Shoulder B) 8-12 T2B

For Time: 30 Power Clean (135/95) 10 Bar Facing burpees 20 Power Clean (155/115) 20 Bar Facing Burpees 10 Power Clean (185/135) 30 Bar Facing Burpees TC 16

For Total Time: For Time: 12-9-6 Clean and Jerk (135/95) Bar Muscle Up – Rest 1:1 – For Time: 6-9-12 Bar Muscle Up Clean and Jerk TC 25

“Annie in Boat” 50-40-30-20-10 Double Unders Ab mat Sit ups **15cal Row after each round… TC 25