For time ・500/400ｍ Row Then 5Rounds ・5 power Clean(115/75) ・5 Thrusters(115/75) ・5 Shoulder to overheads(115/75) Then ・500/400ｍ Row

For time: • 400 m Run • 21 Wall Balls 20/14# • 21 Kettlebell Swings 53/35# • 400 m Run • 15 Wall Balls 20/14# • 15 Kettlebell Swings 53/35# • 400 m Run • 9 Wall Balls 20/14# • 9 Kettlebell Swings 53/35# Goal: 10 min.

5 rounds for max reps: 3 min: • 400 m Row • Max Front Squats 1 min: Rest Round 1: 135/85# Round 2: 115/75# Round 3: 95/65# Round 4: 75/55# Round 5: 45/35# Barbell starts from the ground. Goal: 100.

4 Rounds :45 AMRAP Wall Balls (20/14) 1 min rest :45 AMRAP Double Unders 1 min rest

**1 Round of:** - 50 Power Clean 55/85lbs - 40 WBSs UBKN 14/20lbs - 30Mts HSW --- **90Seg Rest** --- **1 Round of:** - 50 Push Press 55/85lbs - 40 WBSs UBKN - 30Mts HSW

10 rounds for time of: 5 hanging knee raises 5 burpees

10 rounds for time of: 5 toes-to-bars 10 burpees to a target Burpee target is 2 inches above the fingertips with arms overhead.

14 Minute AMRAP: 6 Parallette Passthroughs 6 Pull Ups 6 Ring Dips