16min AMRAP 12 Deadlifts @45% 20 Double Unders (:20) 12/10cal Row 20 Double Unders (:20) 200m Run (12/10cal Bike) 2-3rds 60-90sec plank 20 Sit Ups

Back Squats 5 sets of 4 reps with 5 sec down 1st one up 7min Ladder 2-4-6-8-10-12… Alt DB Snatch (70/50) Burpee Box Jump Overs (24/20)

3rds NFT 100m Farmer Carry, HAFP 8each side DB Strict Press w/ 3sec down 9min AMRAP 24 Wall Balls (20/14) 12 Chest to Bar Pull-Ups

12min AMRAP 8 Toes to Bar 16 Plate Ground to Overhead (45/25) 8 Shuttles 16 Alt. Plate OH Lunge (45/25) 3rds NFT (16) 12 Pendlay Row 15 Bicep Curls

6 sets of: (18) 3 Hang Squat Cleans Set 1: at 50% Set 2: at 60% Set 3: at 65-70% Set 4: at 70-75% Sets 5 & 6: at 75-80% or the same as last time. 4rds For Time: 300m Run (through the alley) 8 Power Cleans (155/105) 8 Burpee Over Bar