3 ROUNDS 30 TOES TO BAR 20 HANDSTAND PUSH-UPS 10 POWER SNTACHES, 155/105

FOR TIME: 50 AIR SQUATS 50 SIT-UPS 25 PUSH-UPS 25 BURPEES 100 STEP UPS 25 BURPEES 25 PUSH-UPS 50 SIT-UPS 50 AIR SQUATS

10-9-8-7-6-5-4-3-2-1 SHOULDER TO OVERHEAD 12/10 CALORIE ROW OR 10/8 CALORIE BIKE 165/115

1000M ROW/ 1.4 MILES ON THE BIKE PARTITION AS YOU WISH... 200 AIR SQUATS 150 SIT-UPS 100 BURPEES

6 ROUNDS EVERY 3 MINUTES 25 WALLBALLS, 20/14# MAX REPS POWER CELAN @ 75% 1 RM REST 2 MINUTES BETWEEN

15 ROUNDS 2 DEVIL PRESSES, 50/35 4 HANDSTAND PUSH-UPS 6 DUMBBELL DEADLIFTS, 50/35

EVERY 2 MINUTES FOR 12 MINUTES 12/10 CALORIE ROW/BIKE 50 DOUBLE UNDERS

20-15-10-5 STRICT PULL-UPS PUSH-UPS REST 2 MINUTES 5-10-15-20 V-UPS BURPEES

EMOM FOR 15 MINUTES 1 HANG POWER CLEAN AND JERK EMOM FOR 15 MINUTES 1 HANG SQUAT CLEAN AND JERK

4 ROUNDS 3:00 ON/ 1:00 REST ROW/ BIKE FOR CALORIES

FOR TIME: 10 MUSCLE UPS 20 RING DIPS 30 PULL-UPS 40 HANDSTAND PUSH-UPS 50 PISTOLS 60 RING ROWS 70 PUSH-UPS 80 LUNGES 90 SIT-UPS 100 SQUATS

4 ROUNDS AMRAP IN 1:00 OF... BACKSQUAT, 135/95 REST TOES TO BAR REST

EMOM ALTERNATING FOR 14 MINUTES 1: 6 WALLBALLS + 12 PUSH-UPS 2: 30 MOUNTAIN CLIMBERS

3 ROUNDS 18 POWER SNATCHES 135/95 9 BURPEE BOX JUMP OVERS, 24/20""

12 MINUTE ALT. EMOM: 1:00 BIKE OR ROW :30 TOP OF THE RING HOLD 20 PLANK PULL THROUGHS 50/35#

15 MINUTE AMRAP 12 BOX JUMPS, 24/20 12 SLAMBALLS, 50/30 12 CHEST TO BAR PULL-UPS

10 MINUTES TO WORK UP TO A HEAVY POWER SNATCH 2 MINUTE TRANSITION EMOM X 10 1 POWER SNATCHES + 1 HANG POWER SNATCH AT 70% OF HEAVIEST

30 MINUTE ALTERNATING EMOM 12 CALORIE ROW/ 8 CALORIE BIKE 12 BURPEES :30 HOLLOW HOLD

3 ROUNDS: 400M RUN 30 SIT-UPS 5 POWER CLEANS 175/125

40-30-20-10 ALTERNATING DUMBBELL SNATCHES, 50/35 PLYO PUSH-UPS, 45/35# PLATES