Back Squat (3-3-3-3-3-3)
80% OF 1 REP MAX

12 MINUTE AMRAP:
4 PISTOLS
6 BOX JUMPS 24/20
12 SIT UPS

FOR TIME:
50 DOUBLE UNDERS (150 SINGLES)
21 CHEST TO BAR PULL UPS
21 POWER SNATCHES 95/53
50 DOUBLE UNDERS
15 CHEST TO BAR PULL UPS
15 POWER SNATCHES
50 DOUBLE UNDERS
9 CHEST TO BAR PULL UPS
9 POWER SNATCHES

FOR TIME:
2 ROUNDS:
15 THRUSTERS 95/53
15 WALL BALLS 20/14
2 MINUTE REST
3 ROUNDS:
15 BOX JUMPS 30/24
15 HRPU
2 MINUTE REST
4 ROUNDS:
10 KB SWINGS 53/35
10 JUMPING LUNGES
AT 3-2-1 GO ATHLETES WILL COMPLETE THE FIRST TWO ROUNDS AND THEN TAKE A 2 MINUTE REST.  ATHLETES WILL HAVE TO TRACK THEIR OWN TIME AS THE CLOCK WILL CONTINUE TO RUN UNTIL THE LAST PERSON IS FINISHED WITH ALL 3 SEGMENTS.

BRING SALLY UP

500 Meter Max Effort Row
  Rest 2 Min
    21-15-9
    Deadlift (225/153 lb.)
    Bar Facing Burpees
Finish with a 500 Meter Row

5 ROUNDS FOR WEIGHT:
12 POWER CLEANS
6 BARBELL BURPEES
24 KB SWINGS (35/26)
**SCORE IS TOTAL POWER CLEAN WEIGHT MOVED
***14 MINUTE TIME CAP
LAST 5-10 MINUTES STRETCHING AND MOBILITY

EMOM 10:
2 SQUAT CLEANS  155/93
4 BOX JUMPS  24/20
RX+
2 SQUAT CLEANS  205/123
4 BOX JUMPS  24/20


FOR TIME:
DOUBLE UNDERS
50-40-30-20-10
SIT UPS
10-20-30-40-50
*12 MINUTE TIME CAP

Power Snatch (5-5-5-5-5)
PERFORM 5 SETS OF 5 REPS AT 70% OF YOUR 1 REP MAX.

15 MINUTE AMRAP
10 DEADLIFTS  155/93
15 HRPU
30 DOUBLE UNDERS

17 MINUTE AMRAP
BUY IN: 150 DOUBLE UNDERS
3 RING DIPS
6 PUSH PRESS 95/53
9 CALORIE ROW
***EVERY 4 MINUTES EXECUTE 20 SIT UPS***