10 Min to establish 1RM Deadlift Then For time: 1×40 T&G DL @ 43% 1×30 T&G DL @ 48% 1×20 T&G DL @ 53% 1×10 T&G DL @ 58% Rest as much as needed between sets. If a set of touch and go deadlifts are not completed successfully, rest and then attempt again from the…

Teams of two, 14 Minute AMRAP of: 200 Double Unders 100 Toes to bar 100 GHD Sit-ups 200 Squats Complete in any order. Once a movement is started, that movement must be completed before moving on. 1 Partner works, the other rests.

10 Min to establish 1RM Back Squat Then: 4 Rounds for time of: 20 Pull-Ups 20 OHDB Walking Lungs 35/20 (single DB) 20/15 Cal Assault Bike or 25/20 Cal Row 17 Min time cap.

For time 27-21-15-9 of: Bar facing burpees Sumo Deadlift High Pull 75/55 16 minute cap.

Athletes, we are starting a lifting cycle, so this week we will be doing three 1RM lifts. Lift heavy and get ready. 10 Minutes to establish: 1 RM Bench Then: 7 Minute AMRAP of: 5 Shoot Throughs 3 Wall Cast

For time: 7 cycles, each cycle is 7 bear complexes 115/80 Note: If you drop before you complete a cycle, you have a 15 rolling burpee penalty, immediately.

Teams of 2, 15 Minute AMRAP of: 50 Kettlebell Swings 53/35 50 Wall Runs 50 Alt. Pistols *100 run everytime partners switch

For time: 1000m Row 50 Pull-Ups 25 Overhead Squats 135/95 Cash out: 100 Flutter Kicks

For time: 75 Mountain Climbers 50 Double Unders 25 V-Ups 50 Double Unders 75 Medball Russian Twists 20/14 50 Double Unders 25 Sit-Ups 12 Minute time cap.

4 Rounds for time:  400m Run 25 WallBalls 20/14 @ 10/9′ 25 Jumping Lunges

For time: 800m Run 1 Rope Climb 400m Run 2 Rope Climbs 200m Run 3 Rope Climbs 100m Run 4 Rope Climbs

15 Minute AMRAP of: 9 Shoulder to Overhead 135/95 12 Bar Facing Burpees 15 Cal Row or 13 Cal Assault Bike

3 Rounds for time: 1 Strict Pull-Up 15 Russian KB Swings 53/35 2 Strict Pull-Up 25 Russian KB Swings 53/35 3 Strict Pull-Up 35 Russian KB Swings 53/35

For time: 25 Deadlifts 185/135 50 Double Unders 25 Ring Dips 25 Squat Cleans 135/95 100 Double Unders 25 GHD Sit-Ups 15 minute cap.

“Death by” Power Clean 135/95 Score is total completed rounds

10 Minutes to Establish: 1 RM Power Snatch Then, for time: 100 KB Swings 53/35 100 Double Unders

18 Minute EMOM of: Min. 1: 150m Row Min. 2: 30 Sit-Ups Min. 3: 15 Clean & Jerks 115/85

For time: 5K Run

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