5RDS
15 POWER CLEANS 65/95
15 WALL BALLS

10-9-8-7-6-5-4-3-2-1
BURPEES
STRICT PRESS

RX+ 85/115

46 PUSH JERKS 65/95 ( 5 PUSH UPS EVERY TIME YOU PUT THE BAR DOWN)

400 MT RUN WITH MEDICINE BALL

46 PULL UPS ( 5 AIR SQUATS EVERY TIME YOU DROP OFF THE BAR)

200 MT RUN WITH BALL

46 HANG POWER CLEANS 85/115 (5 BURPEES EVERY TIME YOU DROP THE BAR )

400 MT RUN WITH BALL

46 D/L 95/135 (15 SIT UPS EVERY TIME YOU LET GO OF THE BAR OR PAUSE )

NO RACKING OR HANG ALLOWED AT ANY TIME

HAVE FUN FA!

4 RDS
4 POWER SNATCHES 65/95
3 HANG SQUAT SNATCH
3 OHS
1 ROPE CLIMB
SUICIDE RUN

RX+95/135
RX+ LEGLESS
RX+ 20 CAL ON THE BIKE INSTEAD OF SUICIDE

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

4 RDS
20 DB POWER SNATCH 20/30
40 DUBS
20 LUNGES IN PLACE WITH DB
40 SIT UPS
400 MT RUN

200 MT FARMERS CARRY 35/55
40 FRONT SQUATS 65/95
20 BURPEES
30 FRONT SQUATS
15 BURPEES
20 FRONT SQUATS
10 BURPEES
10 FRONT SQUATS
5 BURPEES

200 MT FARMERS CARRY