For Time (9 minute cap) (Comp/Fitness) 50-40-30-20-10 Seated Barbell Strict Press 35/55 25-20-15-10-5 Pull Ups (Bootcamp) 30-20-10 Seated Strict Press Ring Row

For Time 20 minute cap No Racks (Comp & Fitness) 60 Front Rack Alternating Reverse Lunges 65/95 60 Toes to Bar 60 Overhead Squats 65/95 (Bootcamp) 40 Alternating Reverse Lunges 40 Sit-ups 40 Overhead Squats @ manageable weight

For Time 35 minute cap Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row Buy-in (switch every 250m) Then 5 Rounds 30 1- Arm KB Hang Clean and Jerks 1/1.5p (switch as desired) 30 Alternating Pistols 30 Russian Swings 1/1.5p 30 KB Sumo Deadlift High-Pulls 1/1.5p Then 300 Double [...]

3 Rounds for Total Burpees (Comp/Fitness) 1:40 AMRAP 200m Run Max Burpees to Plate in remaining time 2:20 Rest **Athletes must reach extension on top of the plate** (Bootcamp) 9:00 AMRAP 200m Run 12 Burpees

For Time 8 minute cap (Comp/Fitness) 20/25 Cal Row 200m Run 20 Power Snatch (55/75) 200m Run 20/25 Cal Row (Bootcamp) 15/20 Cal Row 200m Run 20 Hang Power Snatch (Managable weight) 200m Run 15/20 Cal Row