3 rounds for max reps of

• 1 minute of GHD sit-ups
• 1 minute of walking lunges
• 1 minute of bar muscle-ups

For time

• 30 handstand push-ups
• 30 deadlifts
• 30 ring dips
• 30 power cleans
• 30 pull-ups
• 30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

3@up to max (3RM)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

E3MOM x4:
4 push up
7 sit up
10/7 cal row

Target: <1,5min work per round.

AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
15 thruster
10 Bar over burpee
15 power clean
10 burpee
15 shoulder to overhead
10 up-downs
30 deadlift
30/20cal ergo of your choice

Z-press:
5x5, RIR 1-2 in last sets.

Sets E2:30.

For time

Buy in
5 RNDS
1 Leggless Rope climb
10 Box over burbee

3 RNDS
20/16 cal bike erg
10 SB clean 70/45kg
10 Box overs 60/40cm 2x 22,5/15kg

TC. 20 Min

Pendlay row (alternate grip) 4x8 reps