Teams of 3, 13 Minute AMRAP of: P1 Sandbag Squats (Pick Weight) P2 GHD Sit-Ups P3 Front Rack Hold 155/110 (standing only, may use rack) Switch when sandbag athlete drops sandbag. Can only work while barbell is in front rack. Score it total weight moved plus reps on GHD.

7 Minute AMRAP of: 2 Hang Power Clean 185/135 2 Ring Muscle Ups 100m Sprint

For time: 50 Box Jumps 24/20 200m Row/Ski 40 Box Jumps 24/20 200m Row/Ski 30 Box Jumps 24/20 200m Row/Ski 20 Box Jumps 24/20 200m Row/Ski 10 Box Jumps 24/20 200m Row/Ski

5, 3 minute rounds of: 1 Shoulder Press + 3 Push Press + 5 Split Jerks Increase weight each round Score is heaviest weight completed.

For time: 50 Squats 40 Pull-Ups 30 Ring Dips 8 minute cap.

For total reps: Buy in: 1600m Row then 5 Minute AMRAP of: Body Weight Deadlifts

21-18-15-12-9-6-3 For time of: Double unders x3 Kettlebell Swings 53/35 Burpees 20 Minute time cap.

3 Rounds for time of: 50′ Overhead Walking lunges w/plate 45/35 21 Burpees 18 Medball Cleans 20/14 16 Minute time cap.

For time: 4x400m Sprints 1 Minute rest Total time is score.

5 Rounds for time of: 5 Pull-Ups 10 Pistols 5 Burpees 6 Minute cap.

15 Rounds for time of: 100m Farmers Carry 53’s/35’s KB or DB 5 Hang Power Cleans 155/110 25 Minute time cap. 12 rounds must be complete before the time cap or you will receive a 50 burpee penalty.

30 EOMOTM of: 0-10 Row, Minimum of 200/150m 11-20 ME Double Unders 21-30 Sprints (100m) 3 score. ME Meters, double Unders and sprints.

12 Minute AMRAP of: 10 Thrusters 95/65 1 Legless Rope Climb

5 Rounds for time of: 30 Double Unders 3 Back Squats @ 85%

10-9-8-7-6-5-4-3-2-1 For time: Supine False Ring Rows Burpees 200m Run

3 Rounds for time: 500m Row/Ski 12 Strict Pull-Ups 21 Kettlebell Swings 53/35 16 Minute time cap.

12 Minute ascending ladder of: 2-4-6-8-10-12-14… Alt. DB Snatches 50/35 Double Unders Burpees over Dumbbell

Each for score: 3 attempts to Achieve max effort Pull-Ups unbroken  Then: 3 attempts to  Establish 3 RM Front Squat  Then: 3 attempts to Establish fastest time on 200m sprint  Rest as needed between attempts. Each movement will have a cap of 7 mins. No rest between movements. 

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