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3 Rounds for Time 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 Rounds for Time 15 Wall Balls (20/14) 15/12 Calorie Row 4 Wall Walks

10 Sets (Every 2 mins)5 Deadlifts4 Power Cleans3 Shoulder to Overhead*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.(Score by Lightest Set)

25 min AMRAP30/25 Calorie Air Bike40 Alternating Lateral Box Step Overs (24″/20″)50 Walking Lunges60 Double Unders

2 Rounds for Time800m Run50 Toes to Bar25 Thrusters (115/75)

5 Sets (2 min AMRAP)10 Lateral Burpee Over Bar10 Hang Power Cleans (155/105)Max Push Ups in the remaining time-Rest 1 min between Sets-

1-Mile Run Max Effort 1-Mile Run at 15:00: For Time50 Bench Press (155/95)**Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.

12 min AMRAP3 Squat Snatch (135/95)6 Overhead Squats (135/95)9 Bar Facing Burpees

2 Sets100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)-Rest 2:00 b/t Sets-

20 min AMRAP25/20 Calorie Air Bike20 GHD Sit-Ups (or V-Ups)15 Handstand Push-Ups

For Time27-21-15-9-9Front Squat (95/65)Box Jump (24″/20″)