3rds NFT 10 Strict Chest to Bar Pull-Ups :30 Hollow Hold Rest as needed 5rds For Time: 10 Pull-Ups 10 Shuttles

24min AMRAP 12 Burpee Over DB 12/10cal Row 24 Alt DB Snatch (50/35) 12 Box Jump Overs (24/20) 12/10cal Bike 24 DB Front Squats (50/35)

Every 2min for 5sets: 3 Split Jerks, w/ 3 sec pause in catch All sets between 50-75% 8min Ladder 20-40-60-80-100... Double Unders 2-4-6-8-10... Strict Handstand Push-Ups Hang Power Clean (205/125) Mobility Finisher

Front Squat 3sets to find a 10 rep max 10min AMRAP 100m Run (120m Row) 14 Alt Jumping Lunges 7 Toes to Bar

Muscle Up Skill Work 6min ALT EMOM (2rds) - :ME Hollow Rock - 12 Kips - 4 Arch/Swing Drift directly into… 12min EMOM (4rds) - ME Jumping Muscle Ups (Strict Muscle Ups) - 6 Turn Overs - Rest For Time: 21-15-9 Chest to Bars 400m Run