Deadlifts 4×4 80% Amrap x 14 8 hang power cleans 135/95 12 box jump overs 24/20 16 wall balls 20/14

EMOM x 8:00 2 squat cleans “Build up each set” For time: 100 du’s 10 squat cleans 155/105 80 du’s 8 squat cleans 60 du’s 6 squat cleans 40 du’s 4 squat cleans 20 du’s 2 squat cleans

Warm up: 5:00 of skill work: Butterfly kip & ttb kip Push press 4×4 80% For time: 25 kbs 53/35 20 ttb 25 kbs 30 k2e 25 kbs 40 v- ups 25 kbs 50 ab-mat sit ups

2 Back Squats EMOM X 8 Build to a moderate weight or 75% 2 Rounds For Time: 10 back squats 205/135 800m Run 30 burpees (All bars come from the ground for the metcon, no racks)

EMOM x 12 1) 15/12 cal bike 2) 100m run 3) 15/12 cal row Straight into: 50 burpee toe to bar

Every :90 x 6 1 power snatch 2 hang squat snatches 3 over head squats “Build up each set” Ascending ladder 1-2-3-4-5-6-7-8-9-10 1 squat snatch 135/95 25 du’s 2 squat snatch 25 du’s 3 squat snatch 25 du’s Ect…….

Every :90 x 6 1 squat clean 2 hang squat cleans 3 front squats “Build up each set” 21-15-9 reps of: Hang power cleans 135/95 C2B pull ups

EMOM x 24 1) 12/9 cal SkiErg 2) 15 Russian KBS 70/53 3) 12/9 cal bike 4) 15 air squats 5) 12/9 cal row 6) rest

Deadlift 3×8 70% AMRAP x 13 5 deadlift 205/145 7 burpees box jump over 24/20 35 double unders

Back squats 3×8 @ 70% For time: 20 pull-ups 30 wall balls 20/14 40 sit-ups 50 Plate OH walking lunge 45/25 40 sit-ups 30 wall balls 20/14 20 pull-ups