4min On/4min Rest x 4 1)10/8cal Bike 30 Sit Ups 2) 8 Shuttles 8 DB Hang Squat Clean (2x50/35) 3)10/8cal Bike 20 Sit Ups 4) 5 Shuttles 10 DB Hang Squat Cleans (2x50/35)

6 sets of: (18) 3 Hang Snatch Set 1: at 50% Set 2: at 60% Set 3: at 65-70% Set 4: at 70-75% Sets 5 & 6: 75-80% or 5-10lb more than last time. 5rds For Time: 30 Double Unders (:30) 10 Deadlifts (135/95) 10 Push Jerks (135/95)

Box Back Squats (20) 5 sets of 5 reps all sets between 50-70% Same weight as last time. You may go up in weight if you did not reach 70% last time. 6/29 12min AMRAP 18/15cal Row 15 Burpees 50ft DB Front Rack Walking Lunges (50/35)

EMOM X 25min Alt Stations For 5rds S1: Rope Climbs S2: Bike for Cals S3: Strict Hanging knees to chest S4: Box Jump Overs S5: Rest NOTE Please bring high socks or long pants for rope climbs.

Overhead Squat 4 sets of 5 reps Adding 4rds For Time: 18/15cal Row 12 Thrusters (96/65) 9 Chest to Bar Pull-Ups