In teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat snatches 90/60 50 C2B pullups

Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB SDHP 10 goblet squats 24/16

Strength Push press Build to 3 rep heavy Metcon In teams of two 18 min AMRAP 400m synchro run 200m sandbag bearhug carry or double KB front rack walk 100m sled pull

Strength Back squat Build to heavy 3 EMOM 5 mins 1 rep at 100% Metcon Every 6 mins for 3 rounds 400m run 2 rounds 10 power snatches 40/30 10 burpees over the bar (Each round should be 4 mins or less, scale accordingly)

Gymnastics 16 min EMOM Min 1: 5-10 strict pullups Min 2: 20-30 sec hollow rocks Min 3: 5-10 ring dips Min 4: 20-30 arch hold Metcon For time 45 situps 30 wallballs 15 burpee pullups 30 situps 20 wallballs 10 burpee pullups 20 situps 10 wallballs 5 burpee pullups 15 min cap

Strength Deadlifts Build to heavy 5 3 sets 3 reps at 90-100% Metcon 4 rounds 1 min AMRAP 30 DUs Max 2DB deadlifts 1 min rest 1 min AMRAP 4 shuttle runs Max 1DB box step ups 1 min rest 22.5/15

In teams of two For time 2 legless rope climbs 20 double KB front squats 30 double KB snatches 40/30 cal or 400m synchro run 30 double KB snatches 20 double KB front squats 2 legless rope climbs 2 min rest 2 legless rope climbs 20 double KB alt front rack lunges 30 double KB thrusters 40/30 cal or 400m synchro run 30 double KB thrusters 20 double KB front rack lunges 2 legless rope climbs 2 min rest 2 legless rope climbs 20 double KB deadlifts 30 1KB OHS R 40/30 cal or 400m s

Weightlifting Squat clean Build to 1 RM Metcon For time 20 burpees over the bar 40 deadlifts 80/55 20 burpees over the bar 40 cleans 70/50 20 burpees over the bar 40 STOH 60/40

Strength Front squats 3 sets 5 reps at 60-70% Same weight all sets Metcon 1 min on 1 min rest till 50 devil press 8 DB goblet squats Max alt devil press 22.5/15

Weightlifting Push jerk Build to 3RM 5 sets 1 rep 3 sec pause in the catch at 100% Metcon 25 min AMRAP 1k row or run 30 KB snatches 24/16 30 toes to bar 30 KB hang clean and jerk 100 SUs 50 DUs

Gymnastics 12 min EMOM Min 1: 10-30 sec top of the pullup hold Min 2: 10 rolls from hollow to arch Min 3: 15-30 sec 90 degree pullup hold Metcon 12 min AMRAP 6 OHS 60/40 9 pullups 12 1DB goblet lunges 22.5/15

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