21min AMRAP 30 Sit Ups 10 Strict Handstand Push-Ups (Pike Push Up/Seated DB Press) 21/18cal Row 15 V-Ups 10 Push Press (115/75) 60 Double Unders (:50) 10-15min Mobility Finisher

Sumo Deadlift (22) 1 set of 8reps at 45-50% 1 sets of 6 reps at 65-60% 1 sets of 5 reps at 70% 1 sets of 4 reps at 75% 3 sets of 3 reps at 80% or same weight as 5/12 10min AMRAP 10 Chest to Bar Pull-Ups 12 Box Jumps (24/20) 14 Alt Pistol Squats

Bench Press 5 sets of 5 reps Goal 5-10lb more than 5/8 7min AMRAP 200m Run 14 Alt DB Hang Power Clean (70/50)

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