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10 RFT 1 Power Clean (205/135) 4×50′ Shuttle Run *each shuttle run rep is 25′ down and 25′ back

For Time 21-18-15 DB Bench Press (50s/35s) C2B Pull-ups -into- 12-9-6 DB Bench Press (50s/35s) 9-6-3 Bar MUs (or Burpee Pull-ups)

5 RFT 21 KBS (53/35) 21 Wall Balls (20/14) 42 Crossover Single Unders

For Time 15-10-5 Deadlift (225/155) Shuttle Run (50′) -into- 15 Wall Walks -into- 5-10-15 Deadlift (225/155) Shuttle Run (50′) *each shuttle run rep is 25′ down and 25′ back (50′ total).

20 min AMRAP 20/16 Cal Row 20 Deficit Push-ups (4″/2″) 20 GHDSUs (or V-ups)

3 RFT 30 Overhead Squats (95/65)* 30/24 Cal Bike *every time you break on the OHS, complete 10 Box Jump Overs (20″)

5 RFT 3 Wall Walks 9 Power Cleans (135/95) 15 GHDSUs (or V-ups)

For Time 120-90-60 Double Unders 40-30-20 Alt. Hang DB Snatch (50/35)

4 Sets (each for time) 15/12 Cal Row 10 Burpee Box Get Overs (30″/24″) 15/12 Cal Row -rest 1:1 after each set-

12 min AMRAP 10-15-20-25… Cal Bike 25′-50′-75′-100′-125’… KB Front Rack Carry (53s/35s) (Women’s Cals: 8-12-16-20…) -Rest 3 min- 12 min AMRAP 10-15-20-25… Cal Row 25′-50′-75′-100′-125’… Single DB Walking Lunge (35/25) (Women’s Cals: 8-12-16-20… *every 5′ of carry and lunges = 1 rep