Banded deadlifts 4×5 build up 3 rounds for time of: 5 deadlifts 315/225 25 wall balls 20/14 50 double unders

3:00 window 10 S2OH 135/95 15 c2b pull-ups Max cal row REST 3:00 3:00 window 10 S2OH 155/105 15 c2b pull-ups Max cal row REST 3:00 3:00 window 10 S2OH 185/125 15 c2b pull-ups Max cal row

18.1 Or For time: 400m run 21 front squats 135/96 21 burpees box jump overs 24/20 400m run 15 front squats 155/105 15 bbjo 400m run 9 front squats 185/125 9 bbjo

2-23-18 20:00 skill work 20:00 EMOM 12/10 cal ski 12/10 cal row 12/10 cal bike 12/10 burpees Rest

Teams of 3 25:00 AMRAP 15/12 cal bike 10 jumping squats 5 power cleans 135/95 (Relay, one person completing a whole round at a time)

4 rounds NFT of: 5 strict press (build up) 15 band pull apart 3 rounds for time of: 10 push press 135/95 75 double unders

4 rounds NFT of: 10 double KB Romanian deadlifts 10 TTB For time: 21-15-9 KBS 70/53 Box jump overs 24/20 Calorie Row

Single arm DB OHS 5×5 /per arm “Build up” 10:00 AMRAP 8 burpees over DB 25′ single arm DB OH walking lunge 55/35 8 c2b pull-ups

Dead lifts 4×4 build up For time: Cash in with 25 cal bike 21-15-9 Dead lifts 225/155 HSPU’s Cash out with 25 cal bike

5 rounds NFT of: Max reps unbroken bench press BW/75%ofBW Max reps unbroken pull-ups Rest 2:00 between rounds