Strength Push Press 10RM then 2×10 @ 90% METCON 3 Rounds For Time: 15 Power Cleans 50/35KG 45 Double-unders 15 Push Jerks 50/35KG 45 Double-unders

Strength Front Squat 1×5 @65% 1×5@75% 1×5+@85% METCON For Time: 100 Burpees Every minute on the minute, starting at 0:00, perform 5 Front Squat 45/30kg

Teams of 4 40 Min AMRAP 20 Rounds: 15/9 cals AAB 20 Unbroken wallball 20/14 In remaining time max cals on rower   Post scores below!!

Strength  Deadlift 80% x 4 reps 87.5% x 3 reps 95% x 2 reps METCON 15 Rounds For Time: 3 Deadlift 100/70kg 6 Box Jump 24/20” 9 C2B Pull Ups

Gymnastics  5 Rounds not for time 60 sec Wall Sit 6-8 Strict T2B 30-60 Second Plank 30 Double Under METCON “Nancy” 5 Rounds For Time: Run 400 meters 15 Overhead Squats 42.5/30kg

Strength  Pendlay Row 5×6 3 x Max Chin Ups METCON 7 minute AMRAP 10 Power Cleans 60/40KG 20 Push ups

Strength  Back Squat 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% METCON For Total Reps Tabata Goblet Squat 24/16kg Rest 1:00 Tabata Row, calories Rest 1:00 Tabata OH Lunges 20/15kg Rest 1:00 Tabata Burpees *Record the lowest round for each exercise

Teams of 2: 25 Min AMRAP 250/200m row 12 Lateral burpee over the rower 12 Power snatch 40/30 ** One person completes full round then switch **

Strength  Front Squat 1×5@ 40% 1×5@ 50% 1×5@ 60% METCON 15-12-9 Thrusters 40/30kg Pull Ups **Rest 2 Minutes 12-9-6 Thrusters 40/30kg Pull Ups **Rest 1 Minute 9-6-3 Thrusters 40/30kg Pull Ups

METCON For Time: 75 Double Unders 50 Burpees Box Jumps, 24″/20″ 75 Double Unders 50 DB Snatches, 22.5/15kg 75 Double Unders 50 Burpees Box Jumps, 24″/20″ 75 Double Unders