For Time: ascending/descending 20 Push-Ups 30 Sit-Ups 40 Alt Lunges 50 Squats 60 Handstand Shoulder taps EMOM perform 3 burpees

2 Rounds for total reps and cals of Max Cal Row 1 min rest Max Box Jump Overs 24/20 1 min rest Max Ring Dips 1 min rest Max Hang Power Cleans 155/105 1 min rest Max Thrusters 155/105 1 min rest Max Deadlifts 155/105 1 min rest

14 minute AMRAP of 20 Push-Ups 30 Double Unders 40 Sit-Ups 50 Squats

Every 4 minutes for six sets 35 Cal Row or /25 Cal Ass Bike 50 Double Unders

5 Rounds for time 30 KB swings 52/35 400M Run 30 Pull-Ups 25 Minute time cap

4 rounds of: 1min. (30sec. rest in between rounds) Max Effort Unbroken Back Squats (w/rack) 135/95 15 minutes to: Establish 1 rep. Bench press

18 minute AMRAP of: 5 Wall Cast 100m Sled Push 116/76 10/7 Cal Assault Bike

10 min. EMOM of: 6 Double Kettlebell Thrusters 53/35 100m Run

10min. to establish: Max hold for Plank: from hands Wall sits: butt down knee at 90* For Time: 300 ft. Burpee Broad Jumps 200ft. Bear Crawls 100ft. Spiderman-pushups 20 GHD Sit-ups 100ft. Spiderman-pushups 200ft. Bear Crawls 300ft. Burpee Broad Jumps 20 minute cap.

For time: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Box Jumps 24/20 Pull-Ups 16 Minute time cap.

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