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3 Sets 3 min AMRAP 30/24 Calorie RowMax 50ft Shuttle Runs-rest 3 min between sets-* Each shuttle run rep is 25 feet down + 25 feet back.

11 min AMRAP 9 Chest to Bar Pull Ups7 Burpees over Bar5 Squat Snatch (115/85)

For Time 21-15-9Deadlifts (185/125)Handstand Push-Ups-into-15-10-5Deadlifts (275/185)50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts

4 sets:1:00 Max Burpees1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

7 RFT 10/8 Calorie Air Bike10 Dumbbell Front Squats (50s/35s)

Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00 (10:00)6 Power Snatch (115/80) *score time each set completed

For Time 30 GHDs (or V-Ups)10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 Toes to Bar10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 GHDs (or V-Ups)

12 min AMRAP 150 Wall Balls (20/14)90 Double Unders30 Muscle Ups

For Time 13-11-9-7-5Push Up + Renegade Row (50s/35s)-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

For Time 45 Toes to Bar45 Power Snatches (95/65)45 Toes to Bar