yoga Imported.

a) 3 rfq
10 burpees
20 alt db snatches, 55
30 arch rocks

B) 4 rounds on the 4:00
8 strict c3b chin­ups
250m row
6 DB squat cleans, 45# (rx - 10 reps)
3 minute cutoff

A) 4 Rounds on the 2:00
8 Ring Dips / :20 Support Hold 16 Squats
8 Pull ups

B) For Quality & Load EMOM 8
2 Jerks
Stop after 135# (foot!)

C) 3 RFT
800m Run
3 Front Squats, 230#
14:19

Day off

A) For Quality
4 Rounds on the 2:00
5 Snatches

B) 4 RFQ :45:15
Hollow Rocks
Arch Rocks

C) For Time
20 Burpees
15 DB Jerks (45/30)
15 Push Ups
250 M Row
12 DB Jerks
12 Push Ups
250 M Row
9 DB Jerks
9 Push Ups
250 M Row
20 Burpees

14.5 recon

14.5
21-18-15-12-9-6-3
Thrusters, 95#
Bar facing burpees over bar
15:30

A) 3 RFQ
300m Run
10 Flutter Kicks (4­ct)
10 Thrusters (45)

B) In 20 minutes, complete
3x3 FS (+5), 235#
3x8 C2B Chin­up, 20#

C) EMOM 7:
1 DL every minute.
Work up to 92%, 265#

5 x 45kg power snatch
10 x pull ups
15 x 9kg wall balls

4 rounds ... 1 min rest between each round

5 rounds of

10 x
box jumps 30"
Cleans 40k
KB swings 20k
Pullups
Knees to Elbow

fran Imported.