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“Lazar is the best” 3 Rounds30/24 Calorie Row10 Bar Muscle Ups-Rest 3:00-3 Rounds:30/24 Calorie Row15 Strict Handstand Push Ups-Rest 3:00-3 Rounds10 Bar Muscle Ups15 Strict Handstand Push Ups

Teams of 215:00 AMRAP30 seconds on/30 seconds offMax Calorie Air Bike– At 16:00 –75 Synchro Wall Balls (20/14)

2 sets (New set every 10:00)150 Doubles Unders35 Toes to Bar20 Burpee Box Jump Overs (20″)

20 min AMRAP 400m Run6 Wall Walks18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

“Nasty Girls” 3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95#

7 RFT 3 Bar Muscle Ups (Or 7 Chest to Bar)7 Overhead Squats (135/95)

For Time 3-6-9-12-15-12-9-6-3Handstand Push UpsSumo Deadlift High Pull (95/65)V-Ups

30/24 Cal Air Bike30 Burpees@7:0025/20 Cal Air Bike25 Line Facing Burpees@14:0020/16 Cal Air Bike20 Burpee Broad Jump (4’/3’)

16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest

4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left off.