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16 min AMRAP 20 Box Jump Overs (24″/20″) 20 T2B 20 Single Arm KB Cleans/10 per side (53/35)

Every 6 mins for 30 mins 30/25 Cal Row 25 AMSUs 20 Goblet Squats (53/35) 3 Rope Climbs (15′) *score time each set

4 RFT 10 Power Cleans (155/105) 10 Strict Pull-ups

For Time 21-15-9 DB Suitcase Step-Up/Overs (50/35, 20″) Thrusters (75/55) 400m Run (after each set) *cap at 12 mins

2 Rounds for Reps 1 min Max Double Unders 1 min Alt. DB Snatches (50/35) 1 min Max Burpees Rest 2 mins 2 Rounds For Time of avg. reps completed

3 rounds:15 Deadlifts (185/125)12 Handstand Push Ups9 Chest to Bar Pull Ups-@ 7:00-3 rounds12 Deadlifts (225/155)9 Handstand Push Ups6 Bar Muscle Ups

For Time 10-9-8-7-6-5-4-3-2-150ft Shuttle Runs10 GHDSUs after each set (Or 12 V-Ups)

Every 4:00 (4 sets)60 Double Unders10 Burpee Box Get Overs (30″/24″)6 Power Snatch (135/95)

12 min AMRAP10-15-20-25….Calorie Air Bike25-50-75-100-125ft…Kettlebell Front Rack Carry (2×53/35)Women Calories: 8-12-16-20… -Rest 3:00- 12 min AMRAP10-15-20-25….Calorie Row (or Ski)25-50-75-100-125ft…Single Dumbbell Walking Lunge (35/25)Women Calories: 8-12-16-20…