A. Deadlift 4×4 B. 3rds for time: 10 Pullups 12 Pistols 14 Burpees to target

A. Front Squats 3×3 B. 3 Sets: AMRAP 3 3 Hang Power Clean (95/65) 6 Front Squats (95/65) 9 Push Press (95/65) *Rest 2 mins

A. For time: In Teams of 2: Buy in: 1,000m Row ea (at same time) Then: 15 rds: Alternate Athletes ea rd 10 Pullups 20

A. Push Jerk 4×4 B. 3 rds for time: 20 Box Step Overs (50/35) 20 Push Jerks (50/35) 40 DU

A. AMRAP 20 500m Row 15 Bar Facing Burpees 20 Thrusters (115/80) 30 Deadlifts(115/80)

A. Every 2 mins for 16mins: Clean-Build to 1RM B. EMOM 9 Min 1- 10 Bulgarian Split Squats Min 2- 15-20 Bicep Curls (barbell) Min

A. Front Squats 3×3 B. AMRAP 10 30/20 Cal Row 20 Lateral Jumps over Erg 15 Situps 10 Pushups

A. Every 2 mins for 12 mins: Power Snatch l.l B. For time: 21-15-9 Hang Power Snatch (75/55) T2B

A. Bench Press 5×3 B. “Helen” 3 Rounds For time: 400m Run 21 KB Swings (53/35) 12 Pullups

A. 1 RM Deadlift B. 3rds NFT: 20 Banded Bicep Curls 20 Banded Tricep Ext. 20 Hollow Rocks