EMOM 16’ A) 6 ring muscle up B) 18 Alt ahang Db snatch @22,5lg C) 18 burpees over db + max rep sit up D) rest

EMOM A) 6 Rmu // Bmu // Strict Ctb // Strict Pull Up B) 18 Alt. Hang Db Snatch @22,5/15kg C) 18 Burpees Ov. Db [Scaled: 16] + Max Rep Sit Up D) Rest

every 2 minutes - 200m run - burpees until 100 burpees are done.

For time: • 250 m Row • 25 Power Snatches 95/65# • 25 Pull-ups • 500 m Row • 25 Pull-ups • 25 Power Snatches 95/65# • 250 m Row Goal: 13 min.

10 min AMRAP: • 2 Hang Squat Cleans 75/55# • 2 Box Jump Overs 24/20” • 4 Hang Squat Cleans 75/55# • 4 Box Jump Overs 24/20” • 6 Hang Squat Cleans 75/55# • 6 Box Jump Overs 24/20” … continue pattern until time. Goal: complete the round of 16. Rest 4 min between workouts.

For time 6 rounds Run 200 m 20 abmat situps 10 wall ball shots 20lb

For Time (35-42 min cap): Part 1 — 3 Rounds: 21 Calories Assault Bike 15 Deadlifts (225/155 lb) 9 Bar Muscle-Ups Rest 2 minutes Part 2 — 5 Rounds: 12 Thrusters (95/65 lb) 16 Toes-to-Bar 200m Run Rest 90 seconds Part 3 — Ascending Ladder (8 min AMRAP): Round 1: 3 Power Cleans (155/105 lb) + 3 Burpees Over Bar Round 2: 6 Power Cleans + 6 Burpees Over Bar Round 3: 9 Power Cleans + 9 Burpees Over Bar Continue adding 3 reps per round until time expires.

12 Minute AMRAP: 30 Double Unders 8 Alternating Pistols 6 Pull Ups