For Time 20 DB Box Step Overs (2 DBs) 30 Russian KB Swings 40 Sit Ups 30 DB Box Step Ups (Single DB) 40 Russian Swings 50 Sit Ups 40 Box Step Ups (No Weight) 50 Russian Swings 60 Sit Ups

Teams of 2 Divide work evenly - One athlete working at a time (Except Synchro Movements) - Run Together For Time (32:00 Cap) 100 Single Arm DB Overhead Walking Lunges (35/50) 400m Run 50 Synchro Push Ups 100 Wallballs (14/20) 50 Synchro Pistols 400m Run 100 Single Arm DB Overhead Walking Lunges

Every 1:15 Alternating x 12 (15:00) 1) 6-12 Ring Dips 12 Supinated Barbell Bent Over Rows  2) 10 Shoulder To Overhead DeadBug Hold 3) 1-3 Rope Climbs

AMRAP 3:00 x 5 (20:00) (Comp) 10 Double DB Hang Power Clean (35/50) 5 Strict Pull Ups 10 DB Deadlifts 5 Chest To Bars 10 DB Burpees 5 Bar Muscle Ups (1:00 Rest between Intervals) (Fitness) 10 Double DB Hang Power Clean (20/35) 5 Strict Pull Ups 10 DB Deadlifts 5 Pull Ups 10 DB [...]

3 Rounds for Time (10:00 Cap) (Comp) 30 KB Snatch (1/1.5p) 52' HSW (Fitness) 3-5 Wall Walks 30 Alternating DB Snatches (20/35)

6:00 AMRAP (2:00 Rest) x 4 (Comp) 12-18 Toes To Bar 75 Double Unders 8 Burpee Box Jump Overs (20/24") AMRAP Round 1) Cal Bike Round 2) Cal Row Round 3) Cal Bike Round 4) Cal Row (Fitness) 12 Toes To Bar (Scale to 20 V-Ups) 40 Double Unders 8 Burpee Box Jump Overs (20"/24) [...]

Clean and Jerk: Every 2:00 for 6 Rounds 1 Clean Deadlift with 4 Second Lift Off 1 Hang Power Clean with 4 Second Eccentric 1 Hang Clean 1 Jerk (Pause in the Catch for 4 Seconds) (Split of Push Jerk) Build over 6 Rounds Deadlift / Handstand Push Up: 4 Sets 6 Deadlifts from Riser (Stand [...]

AMRAP 9:00  3 Rounds 8 Thrusters (65/95lbs) 8 Front Rack Reverse Lunges  AMRAP  30 Double Unders 5 Clusters (65/95lbs)

3 Rounds (26:00) 3:00 AMRAP: 30 Wallballs (14/20) Max Handstand Push Ups in time remaining (1:00 Rest) 2:00 AMRAP: 20 Pistols  Max Push Ups in time remaining (1:00 Rest) 1:00 AMRAP: 10 Burpees To Bar Max Sit Ups in time remaining (1:00 Rest)