For time:100 Wall Balls, 20/14 lbs *Every 2 mins (starting at 0:00) complete:10 Kettlebell Swings, 53/35 lbs Goal: Sub 10 mins Post Work2-3 rounds for quality of:10 Wall Slides10 Rear Delt Raises, pick load10 L/10 R Banded External Rotations

5 rounds for time of:Dumbbell Farmers Carry, 50/35 lbs, 150 ft10 Dumbbell Burpees, 50/35 lbsDumbbell Bear Crawl, 50/35 lbs, 50 ft Goal: Sub 15 mins Post Work3 rounds for quality of:15 Toes-to-bars10 L/10 R Squat Paloff Press5 L/5 R Kettlebell

Part 1800m Run directly into… Part 2AMRAP in 10 mins of:5 Pull-ups10 Push-ups15 Air Squats directly into… Part 3For time:Run, 1 mi— then —5 rounds of:5 Pull-ups10 Push-ups15 Air Squats Post Work2 min Banded Hip Stretch/side:90 sec Banded Lat Stretch/sideFoam

In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Double UndersRest 2 mins— then —In 3 mins, for max reps of:Row, 500/400 mmax reps in remaining time Power Snatches, 135/95 lbsRest 2 mins— then —In 3

Weekly ChallengeAccumulate 60 min of walking with a weight vest Part 1Back Squat1 x 1Part 2Tempo Back Squat8-6-4 Accessory Work3 rounds for quality of:10 L/10 R Single Arm Glute Bridge Floor Press, pick load8 L/8 R Skater Squats, pick load10

For time:200 Bike CaloriesYoke Carry, pick load, 600 ft100 Toes-to-bars600 Double Unders*Complete in teams of 2. Share reps as you likened accumulate in any order. Goal: Sub 35 mins Post Work3 rounds for quality of:20 Landmine Rotations, pick loadHollow Hold,

Part 1Strict Press1 x 2*find a heavy double in 10 min For time:12 Thrusters, 155/105 lbs12 Bar Muscle-ups9 Thrusters, 155/105 lbs9 Bar Muscle-ups6 Thrusters, 155/105 lbs6 Bar Muscle-upsGoal: Sub 9 mins Post Work5 rounds for quality of:Hollow Body Plank Hold,

2 rounds for time of:30 Box Jumps, 30/24 in50 Alternating Dumbbell Snatches, 50/35 lbsGoal: Sub 13 mins Post Work3 rounds for quality of:16 Ball Slams, pick loadPallof Press Hold, L 20 secs/R 20 secs

“Murph” prep2 rounds for time of:Run, 1 mi30 Pull-ups50 Push-ups75 Squats*OPTIONAL (AND if ready) – Complete the first round with a weight vestTIME CAP: 35 minutes Post Work3 rounds for quality of:10 L Plate Ts, pick load10 L Plate External

Part 1AMRAP in 6 mins of:10 Hang Cleans, 95/65 lbs5 Push Jerks, 95/65 lbs15/13 Echo Bike CaloriesGoal: 3+ rounds Rest 2 mins before moving on to Part 2…Part 2AMRAP in 4 mins of:5 Hang Cleans, 135/95 lbs3 Push Jerks, 135/95