Bench Press 4 sets of 8 reps Adding 3rds For Time: 12/9 Bar Muscle Ups (Chest to Bar Pull-Ups/ Pull-Ups/Ring Rows) 300m Row 1min Rest

18min AMRAP 400m Run (500m Row) 20 Russian KB Swings (70/53) 15 Burpees Over Bar 15cal Bike 10-15min Mobility

20min to Find a 3 rep max Hang Squat Clean Recommended Warm Up sets 5 at 45-50% 3 at 60% 3 at 70% 3 75-80% 3 at 85%+++++ 10min AMRAP 16 Alt Front Rack Lunges (115/75) 40 Double Unders (:40)

4rds NFT 10-8 Strict Chest to Bar Pull-Ups 8 Strict Press Goal 5-10lb more than 7/6 7min Partner AMRAP P1: Max Effort Meter Row P2: 1rd 7 V-Ups 100m Run (7cal Bike) 7 Strict Ring Dips (Hand release Push-Ups)

Front Squats 3 sets of 10 reps Goal finish same weight as last time. 6/22 10min AMRAP 20 Wall Balls (20/14) 10 Pull-Ups Mobility Finisher