4min On/4min Rest x 4 1. 18/15cal Row 15 Alt DB Snatch (50/35) 2. 12/10cal Bike 12 Alt DB Lunges 3. 15/12cal Row 12 Alt DB Snatch 4. 10/8cal Bike 10 Alt DB Front Squats

3rds NFT 7-10 Strict L-Pull Ups 8 Each Side DB Strict Press w/3 sec down 8min Acending Ladder 4-8-12-16-20… Push Jerk (135/95) Box Jump (24/20) Alt. Single Leg Squat

Every 2min for 6 sets: (10) 1 Hi Hang Hi Pull + 2 Hi Hang Squat Cleans + 1 Front Squat Adding. Goal 5-10lb more than 12/16 12min AMRAP 10 Deadlifts @45% 1RM or 4.5/10 in difficulty 10 Toes to Bar 10 Burpees Over Bar

4min Alt. EMOM (2rds) -12 Ring Kips/ Bar Kips - :20-:30 Hollow Hold -1min Rest b/w EMOMs- 9min ALT EMOM (3rds) - :50 Jumping Muscle Up/ Pull-Up (turn over only no dip) - :50 Arch/Swing/Drift -Rest 2rds For Time: 12 Alt DB Hang Snatch (70/50) 5 Muscle Ups (Pull Up + Push Up) 12/10cal Row 12 Alt DB Hang Clean & Push Jerk (70/50) 5 Muscle Ups (Pull Up + Push Up) 12/10cal Bike