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4 rounds for quality: 8 Strict Pull-Ups 12 Dumbbell Bench Press (light-moderate) 15 Hollow Rocks

For Time — Descending Ladder (10-8-6-4-2): Round 1: 10 reps each Round 2: 8 reps each Round 3: 6 reps each Round 4: 4 reps each Round 5: 2 reps each Movements each round: - Dumbbell Deadlift Burpees (2x20 kg — deadlift + burpee = 1 rep) - Dumbbell Snatch (2x20 kg, alternating arms) - Australian Pull-Ups (rings, feet elevated) Rest 2:00 between rounds. After completing all 5 rounds, perform a final Ascending Finisher: 5-10-15 reps of: - Push-Ups - Dumbbell Press (2x20 kg, strict) No rest during the finisher. Total time cap: 30 minutes.

4 rounds for time: • 400 m Row • 20 Toes-to-bar • 20 Push-ups • 20 Overhead Squats 115/75# Goal: 22 min.

5-10-15-15-10-5 reps for time: • Hang Power Clean 95/65# • Seated Dumbbell Press 35/20# (2) Goal: 6 min.

For time: 20 wall-ball shots 20 box step-overs 20 wall-ball shots 20 medicine-ball box step-overs 20 wall-ball shots 20 lateral burpee box step-overs Time cap: 25 minutes ♀ 6-lb medicine ball to a 9-foot target and a 12-inch box ♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

7 ROUNDS: 30 Second CAP: 3 Deadlifts (255/165) MAX Calories: Wheelbarrow Sled REST 120 Seconds

For time: 50 wall-ball shots 50 box jump-overs 50 wall-ball shots 50 medicine-ball box step-overs 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 25 minutes Step-ups are allowed. ♀ 10-lb medicine ball to a 9-foot target and a 20-inch box ♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

For time: 50 wall-ball shots 50 box jump-overs 50 wall-ball shots 50 medicine-ball box step-overs 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 25 minutes ♀ 14-lb medicine ball to a 10-foot target and a 20-inch box ♂ 20-lb medicine ball to a 10-foot target and a 24-inch box Post time to comments.