For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) With a running clock, after each descending round complete: 200m Run Total: 10 rounds of descending KB Swings + Box Jumps, each followed by a 200m Run Time cap: 20 minutes

Every 4 minutes for 32 minutes (8 rounds): - 15 Kettlebell Swings (53/35 lb) - 12 Toes-to-Bar - 10 Dumbbell Hang Power Cleans (50/35 lb) - 200m Run Score: Total rounds + reps completed within each interval window. Record number of intervals completed unbroken (no rest taken before the 4-minute mark).

Every 5 minutes for 35 minutes (7 rounds): 12 Deadlifts (225/155 lb) 16 Kettlebell Swings (70/53 lb) 20 Box Jumps (24/20 in) Rest with whatever time remains in the 5-minute window. Score is total rounds completed plus any additional reps in the final window if time runs out before completion.

For Time (25-30 min cap): Part 1 — 3 Rounds: 21 Calories Assault Bike 15 Deadlifts (225/155 lb) 9 Burpee Box Jump-Overs (24/20 in) Rest 2 minutes Part 2 — 3 Rounds: 15 Calories Row 12 Hang Power Cleans (135/95 lb) 9 Toes-to-Bar Rest 2 minutes Part 3 — AMRAP 5: 5 Thrusters (115/80 lb) 10 Pull-Ups 15 Double-Unders Total score = time to complete Parts 1 and 2 + rounds/reps completed in Part 3.

5 Rounds for Time: Round 1: 10 Deadlifts (185/125 lb), 15 Cal Row, 10 Hang Power Cleans (115/75 lb), 15 Cal Bike Round 2: 12 Deadlifts (185/125 lb), 18 Cal Row, 12 Hang Power Cleans (115/75 lb), 18 Cal Bike Round 3: 14 Deadlifts (185/125 lb), 21 Cal Row, 14 Hang Power Cleans (115/75 lb), 21 Cal Bike Round 4: 16 Deadlifts (185/125 lb), 24 Cal Row, 16 Hang Power Cleans (115/75 lb), 24 Cal Bike Round 5: 20 Deadlifts (185/125 lb), 30 Cal Row, 20 Hang Power Cleans (115/75 lb), 30 Cal Bike Rest 90 seconds between rounds.

2 RND'S FOR TIME 40 Front Rack Lunge 60kg 180 Double Under 20 Handstand Push Up

3 RND'S FOR TIME 400m Run 30 Goblet Squat 50lbs 15 DB Snatch L 50lbs 15 DB Snatch R

3 RND'S FOR TIME 12 BMU, 12 Power Clean 60kg