Muscle Up Skill Work 6min ALT EMOM (2rds) - :ME Hollow Rock - 12 Kips - 4 Arch/Swing Drift directly into… 12min EMOM (4rds) - ME Jumping Muscle Ups (Strict Muscle Ups) - 6 Turn Overs - Rest For Time: 21-15-9 Chest to Bars 400m Run

Box Back Squats (20) 5 sets of 5 reps all sets between 50-70% Same weight as last time. 9min AMRAP 30 Double Unders (:30) 15 Wall Balls (20/14) 10 Box Jumps (24/20)

4min On/4min Rest x 4 1)22/18cal Bike ME Rope Climbs 2) 6 Shuttles 12 V-Ups 3)15/12cal Bike ME Rope Climbs 4) 5 Shuttles 10 V-Ups *NOTE BRING LONG SOCKS OR PANTS FOR ROPE CLIMBS!

3rds NFT 12 Sumo Good Mornings at 30% of DL Max 10 Strict Press, adding 12min AMRAP 12 Deadlifts @45% 18/15cal Row 12 Burpee Over Bar

6 sets: 2 Clean High Pulls, from the ground + 3 Squat Cleans Work up to 80% or 5-10lb less than 6/26 6min AMRAP 200m Run 14 Alt DB Hang Squat Clean (50/35)