Bench Press 4 sets of 5 reps 3rds For Time: 7 Bar Muscle Ups (7 Push Up+7 Pull-Ups) 21 KB Swings (70/53) 400m Run (500m Row)

4min On/4min Rest x 4 1) 12/10cal Bike 20 Sit Ups 2) 12/10cal Row 16 Push Press (95/65) 3)10/8cal Bike 20 Sit Ups 4) 10/8cal Row 12 Push Press (95/65)

Squat Cleans 6 sets Set 1: 3 reps at 50% Set 2: 3 reps at 60-65% Set 3: 3 reps at 70-75% Set 4: 2 reps at 80-85% Sets 5 & 6: 2 reps at 85-90% or 5-10lb more than 8/27 For Time: 15-12-9 Hang Power Cleans @70% Burpee Over Bar

3rds NFT 7-10 Strict Chest to Bar Pull-Ups 12 Bent Over Row Adding 12min AMRAP 4-8-12-16-20… Strict Handstand Push-Ups Box Jump Overs (24/20) 200m Run (250m Row)

Box Back Squats (20) 5 sets of 5 reps all sets Finish same weight or 5-10lb more than last time 9/2 7min AMRAP 8 shuttles 8 Toes to Bar