For time:

3 rounds of:

• 5 bar muscle-ups
• 5 snatches

Then, 3 rounds of:

• 15 deadlifts
• 30 squats

Then, 3 rounds of:

• 5 bar muscle-ups
• 5 cleans

Men 155 lb.
Women 105 lb.

AMRAP 8

7 TTB
7 box jumps 30/24

5mins of foam rolling.

For time

Annie
50-40-30-20-10
DU
sit-ups
With 400 m run after each round

For scaling DU, complete in singles x 3 for each round, so 150,120,etc

3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

10 rounds for time
50 Du
400m run
15 push up
15 sit up

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.
1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

2 rounds:

4 min amrap
15-12-9-6-3-6-9...
Air Bike cal
KB swing

Rest 3 min

4 min amrap
500 meter row (buy out)

7 rower over burpee
7 t2b
14 air squat

Rest 3 min

4 min emom
1. Ski ergo max cal
2. 5 pull up, 10 push up, 15 box jump

Rest 8 min

For time :

30 step over box
30 OHS with sandbag

rest 2 min

40 step over box
40 back squat with sandbag

rest 2 min

21-15-9
box over burpees
pull ups

hang power snatch (above knee) + high hang squat snatch

EMOM 10

1+1, climbing start @ 50% squat snatch