3rds NFT 10 Strict Press 8ES Front Rack Step Up 2rds For Time: 20 Goblet Squats (53/35) 20 KB Swings (53/35) 20 Alt KB Lunges (53/35) 400m Run (500m Row)

4rds NFT :30 Hollow Hold 10-7 Strict Chest to Bar Pull-Ups 8min Team Relay P1: Bike for Cals P2: ME Burpee Broad Jumps *score distance & cals

Front Squats 5 sets of 4 reps Every rep w/ 3sec down + 3sec active pause at the bottom. Stand Fast. Goal same weight as 5/19 10min AMRAP 40 Double Unders (:40) 6 Power Clean & Push Jerk (135/95) 100m Run

4min AMRAP 12/10cal Row 14 Wall Balls (20/14) -4min Rest- 4min AMRAP 10/7cal Bike 10 Toes to Bar -4min Rest- 4min AMRAP 10/7cal Row 14 Wall Balls -4min Rest- 4min AMRAP 12/10cal Bike 7 Toes to Bar