In teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BMUs 2 mins rest 2 rounds 2 legless rope climbs from seated 10 KB C&J 32/24

Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs

In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run

Strength Back Squats build to 2RM 3 sets at 80% Metcon 16 min EMOM Min 1: 4-10 burpee pullups/BMU Min 2: 15-20 box jump overs Min 3: 15-20 swings Min 4: Rest

Gymnastics 3 rounds 20 sec on 10 sec rest 1: Hollow hold 2: Side plank L 3: Side plank R 4: V ups Metcon 4 rounds Every 8 min 400m run 10+10 single arm DB Thruster 22.5/15 20 1DB step overs 400m run

Weightlifting Every 90 sec for 10 rounds 3 Power snatch + 1 overhead squat start at 50% of 1RM you can drop the bar between sets Metcon 2 rounds 3 min AMRAP 10 hang cleans 40/30 10 sit ups 1 min rest 3 min AMRAP 10 alt front rack lunges 40/30 10 HSPUs (SC pushups) 1 min rest

In teams of two Buy in: 40 toes to bar 1K synchro run 40 C2B pullups 2 min rest 2 rounds of everything below 400m synchro run 6 jerks at 60% 12 RMUs 25 box jump overs 30/24 30 situps on medball 12-9-6 squat cleans 40/30 ring dips (sc pushups) 2 mins rest

Weightlifting Power cleans build to 3RM TNG Metcon For time 50/35 cal or 800m run 15 power cleans at 70% of today 30 burpees over the bar 15 power cleans 50/35 cal or 800m run

In teams of two 3 rounds for time 200m synchro run 12 power snatches 40/30 2 legless rope climbs 2 mins rest 30 DB burpee box step overs 15/10 2 mins rest 3 rounds for time 200m synchro run 6 power snatches 60/40 20m HSW (6 wall walks) 2 mins rest For time 30 DB burpee box step overs 15/10 2 mins rest 3 round for time 200m synchro run 3 power snatches 80/55 12 ring dips

Strength Deadlifts build to heavy 2 rep RnG Metcon 12 min AMRAP 1 deadlift at 75% of today 6 toes to bar 12 wallballs

Gymnastics Ring muscle up practice and regressions ⁃false grip pull to sternum ⁃transition ⁃press to lockout Metcon 20 min EMOM Min 1: 2-6 RMUs or RMU regressions Min 2: 8-12 burpee box jump overs Min 3: 15-20 DB snatch 22.5/15 Min 4: 20/15 cals

Weightlifting 1 Snatch pull + 1 squat snatch build to max 5 sets 1 squat snatch at 70% with 3 second pause in the catch Metcon 9 min AMRAP 3-6-9-etc pullups thrusters 40/30

In teams of two For time 50 situps on medball 100 DUs 3 rounds 21 thrusters 50/35 21 C2B pullups 2 min rest For time 40 situps on medball 80 DUs 3 rounds 15 deadlifts 140/95 15 HSPUs 2 min rest For time 30 situps on medball 60 DUs 3 rounds 400m synchro run 15 OHS 85/55 15 burpees over the bar

Weightlifting 1 power clean + 2 front squats 10 sets every 30 sec 1+1 at 80-90% Metcon 2 rounds 4 min AMRAP 5+5 KB snatches 5+5 KB STOH 10 toes to bar 10 box jumps 2 min rest 4 min AMRAP 7.5m OH KB lunges R 7.5m OH KB lunges L 10 swings 10 burpees 2 min rest 24/16

In teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box step ups 22.5/15 10 strict HSPUs 1 min rest 30/20 cals 10 power snatches 80/55 30/20 cals

Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap

Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 box jumps 30 cals 400m run 30 wallballs 30 pullups 30 box jumps 20 cals or 300m run 20 wallballs 20 pullups 20 box jumps

Weightlifting 1 snatch pull + 1 power snatch + 1 hang squat snatch build to heavy 1 set at 90-95% 2 sets at 85-90% Metcon 3 rope climbs 20m HSW 10 BMU 2 rope climbs 15m HSW 8 BMU 1 rope climb 10m HSW 6 BMU 10 min cap

In teams of two 21-15-9 cals TTB 21-15-9 cals back squats 50/35 21-15-9 cals strict HSPUs 21-15-9 cals Thrusters 50/35 21-15-9 cals C2B pullups 21-15-9 cals hang squat cleans 50/35 1 min rest between sets 200m synchro run instead of all cals

Weightlifting Power Clean build to 2RM TNG 3 sets 2 reps at 80-90% Metcon 2 rounds 2 min AMRAP 6 front squats 60/40 9 box jumps 1 min rest 2 min AMRAP 6 power cleans 60/40 9 burpees over the bar 1 min rest