4 ROUNDS: 1 Minute AMRAP: 40ft Sled Push (Level 3) REST 1 Minute . 1 Minute AMRAP: Bike (calories) REST 1 Minute

15-12-9 reps for time of: Power Clean, 115/75 lb Calories, Rowing Rest 5 min between each workout.

15-12-9 reps for time of: Power Clean, 155/105 lb Pull-Ups

3 rounds for time of: 20 wall-ball shots 20 hang power snatches ♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target ♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target

3 rounds for time of: 25 wall-ball shots 25 low-hang squat snatches ♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target ♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target

3 rounds for time of: 30 wall-ball shots 30 low-hang squat snatches ♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target ♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target Post time to comments.

For Time: Descending Ladder — 10-8-6-4-2 reps of: - Bar Muscle-Ups - Handstand Push-Ups - Toes-to-Bar Rest :10 between each movement within a round. No rest between rounds.

4 rounds for time 10 bar muscle ups 10 dips 10 knee to elbows 30 jumping lunges Rest 3 min between rounds Score: time of your worst round