For time:Run, 1 miDumbbell Bear Crawl, 50/35 lbs, 100 ftRun, 800 m35 Ring Push-upsRun, 400 m20 Strict Pull-upsGoal: Sub 25 mins Post Work3 rounds for quality of:Mixed Grip Carry, pick load, 50 ft10 L/10 R Lateral Med Ball Toss, pick

Complete as many rounds as possible in 12 mins of:1 Squat Clean, 205/145 lbs3 Clean & Jerks, 205/145 lbs5 Bar Muscle-ups7 Box Jumps, 30/24 inGoal: 4+ Rounds Post Work3 rounds for quality of:10 Ring Walk Outs10 Seated Barbell Good Mornings,

5 rounds for quality of:Monostructural Cardio, 3 mins5 Back Squats (75-85% 1RM)*cardio @ 60-70% Accessory Work5 rounds for quality of:50′ Farmer Carry (heavy)50′ Hand Over Hand Sled PullRest 2 mins

8am-10am: Open Gym For time:Row, 1000 m5 Bench Press, 85% 1RMRow, 800 m4 Bench Press, 85% 1RMRow, 600 m3 Bench Press, 85% 1RMRow, 400 m2 Bench Press, 85% 1RMRow, 200 m1 Bench Press, 85% 1RMGoal: Sub 20 min

Teams of 2 – 10 rounds for time of:7 Hang Power Cleans, 155/105 lbs11 Pull-ups21 Air Squats While one partner is working the other completes max rep shuttle run 10 meters down and 10 meters back. Teams of 2 alternate

AMRAP in 12 mins of:10 Goblet Lunges, 70/53 lbs10 Kettlebell Swings, 70/53 lbs10 Alternating Kettlebell Gorilla Rows, 70/53 lbs Cash OutRun 800 m*This is an all out effort for time Post Work3 rounds for quality of:10 Wall Planks10 L/10 R

Every 5 mins for 15 mins do:8 Front Squats, 135/95 lbs16 Box Jumps, 24/20 in24/20 Bike Calories16 Burpees8 Push Press, 135/95 lbsGoal: sustained effort throughout and finish each round in a similar time Immediately into… Bike, Row, or Run at

3-6-9-12 reps, for time of:Devil Press, 50/35 lbsBar Muscle-upGoal: Sub 10 min Accessory Work3 rounds for quality of:3 Toes-to-bars5 Hanging Leg Raises (to parallel)7 Hanging Knee Raises9 L/9 R Standing Teapots, pick load18 Weighted Russian Twists (light) Post Work 1

8am-10am: Open Gym 0:00-10:00Back Squat : 1×3*complete in teams of 2, each person finds a heavy 3 10:00-20:00AMRAP 10 mins of:7 Over Unders, 24/20 in14 Wall Balls, 14/10 lbs21 Double UndersTeams of 2, complete in a you go-I go fashion

Every 3 mins for 12 mins do:2 Rope Climbs8 Deadlifts, 65% 1RM12 Kettlebell See-Saw Press, 35/25 lbs*Recovery Bike or Row between sets and Complete at RPE 6-7/10. Post WorkFor distance:20 min Monostructural Cardio*Low-Intensity Sustained Effort of your choice: Row, Bike,