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For Time400m Run12 Box Jumps (30″/24″)400m Run24 Box Jumps (24″/20″)400m Run36 Burpees400m Run

For Time15-12-9Thrusters (95/65)Pull-ups Rest 5 mins 12-9-6Thrusters (95/65)Pull-ups Rest 5 mins 9-6-3Thrusters (95/65)Pull-ups *score final time (excluding rest breaks)

Overhead Squat 3-3-3-3-3-3-3

20 min EMOMOdds: Cal RowEvens: 30 Sec. Ring Dips Score = total reps + calories

For Time50 GHD Hip Extensions20 Pull-ups25 GHD Hip Extensions20 Pull-ups50 Alternating Pistols20 Pull-ups25 Alternating Pistols20 Pull-ups

3 Rounds for Reps2 min Rope Climbs (15′)1 min weighted Sit-ups (25/15)1 min Cal Bike1 min Rest

5 RFT12 Hang Power Clean and Jerks (115/75)9 Thrusters (115/75)6 Power Snatches (115/75)

9 min AMRAP15 KBS (32kg/24kg)50′ Handstand Walk 5′ = 1 rep

Overhead Lunge 6-6-6 Front Rack Lunge 8-8-8 Back Rack Lunge 10-10-10

For Time2 Rounds10 Snatches (175/125)12 Bar-facing Burpees Then,2 Rounds10 Snatches (115/75)12 Bar-facing Burpees