In teams of two 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85 2 min rest 1k synchro run 30 toes to bar 50 alt DB hang cleans 30 toes to bar 20 burpee box get over 48/40” 2 mins rest 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85

Metcon Every 5 mins for 6 rounds 200m run 20 situps 10 Alt DB snatch 22.5/15 20/15 cal row or 300m run Target sub 4 mins on each round

In teams of two For time 100 DUs /150 SUs 1-2-3-4-5 RMU/BMU Squat snatch 60/40 1 min rest 10 rounds 100m synchro run 5 burpee box jump overs 2 rope climbs 1 min rest 5-4-3-2-1 BMU Clean and jerk 60/40 100 DUs/150 SUs

Strength 4 rounds 5 front squats at 70-80% 20-30 sec wall sit 90 sec rest after each round Metcon 21-15-9 DB squat cleans 22.5/15 Pullups Pushups 12 min cap

Gymnastics Handstand hold practice Accumulate 2-5 min hand stand hold Metcon 4 rounds 2 mins AMRAP - 1 min rest 15/10 cal row or 200m run 10 KB swings 24/16 Max KB goblet squats

Weightlifting Hang squat snatch Build to 2 RM (no dropping in between) Metcon 9 min amrap 3 hang power snatch 50/35 6 toes to bar 9 box jump overs

In teams of two For time 1k synchro run 15 overhead squats 60/40 15 burpee box jump overs 15 thrusters 60/40 15 RMU/BMU (SC pullups) 2 mins rest 3 rounds for time 100 DUs 10 deadlifts 160/115 2 mins rest For time 15 RMU/BMU (SC pullups) 15 thrusters 60/40 15 burpee box jump overs 15 overhead squats 60/40 1k synchro run

Weightlifting 3 cleans + 2 front squats + 1 STOH Build to max TNG (Power clean or squat clean) Metcon For time 50/35 cal row or 800m run 15 power cleans 90/65 30 burpees over the bar 15 power cleans 50/35 cal row or 800m run

In teams of two 4 rounds 2 mins amrap - 1 min rest 200m synchro run 20 pullups Max 2DB STOH 22.5/15 4 rounds 2 mins amrap - 1 min rest 20 2DB front rack alt lunges 22.5/15 50 DUs Max HSW (wall walks) 4 rounds 2 mins amrap - 1 min rest 20 ring dips 6 2DB devil press 22.5/15 Max cals remaining time

Strength 4 rounds for quality and load (DBs or KBs) 6+6 single leg deadlift 6+6 bulgarian split squats 6+6 bent over rows Rest 90 sec after each round Metcon 12 min AMRAP 1 deadlift (heavy) 6 toes to bar 12 wallballs

Gymnastics 3 rounds for quality 10m HSW 15 situps on medball 15 superman extensions Metcon 20 min EMOM Min 1: 6-12 pullups (2-6 RMU) Min 2: 8-13 burpee box jump overs Min 3: 14-20 alt DB snatch 22.5/15 Min 4: 10-20 cal bike or row

Weightlifting 1 snatch pull + 1 squat snatch Build to max 5 min emom at 80% 3 sec pause in the catch Metcon 9 min amrap 3-6-9- etc Pullups Thrusters 40/30

In teams of two 10 rounds for time 2 legless rope climbs 2 overhead squats 100/70 5 devil press 2DB 22.5/15 10 HSPUs 200m synchro run

Weightlifting 1 Clean pull + 1 hang squat clean + 1 push jerk Build to max 6 min emom at 80% 1 hang squat clean + 1 push jerk Metcon 3 rounds (17 mins total) 2 min AMRAP 10 SDHP 10 STOH 10 burpees over the bar 1 min rest 2 min AMRAP 10 thrusters 10 front rack lunges 10 burpees over the bar 1 min rest 40/30

Metcon In teams of two 15 min amrap 20 burpees over KB 20 cals (300m synchro run) 40 DUs 20 strict HSPUs 20 alt pistols 20 KB swings 32/24 1 min rest 15 min amrap 20 DB thrusters 22.5/15 20 pullups 20 box jumps 20 cals (300m synchro run) 20m HSW (6 wall walks) 20 alt DB devil press

Strength Back rack lunges 4 sets 10 reps heavy (alternating) Metcon Every 3 mins for 4 rounds 400m run 15 wallballs 5-10 HSPUs

Gymnastics 3 rounds for quality 10 hollow rocks 10 superman extensions 10+10 single leg glute bridges 10 db bent over reverse flys Metcon 18 min amrap 24/18 cals 12 situps 6 overhead squats 2 rope climbs

Weightlifting Snatch Build to 3RM DnG Metcon 10-8-6-4-2 Snatch 60-70% of today Pullups Box jump overs

Metcon In teams of two 4 rounds 20 cals 20 C2B pullups 20 DB STOH 1 min rest 4 rounds 50 DUs 10m HSW (3 wallwalk) 20 alt DB front rack lunges 1 min rest 4 rounds 200m synchro run 20 ring dips 10 2DB devil press 22.5/15

Weightlifting Squat clean Build to 2RM DnG 6 min AMRAP squat cleans at 80% Metcon 3 rounds for time 15/10 cal bike or row 15 wallballs 15 box jump overs 2 mins rest between rounds