7 min EMOM: 3 Back Squats
2 min Rotate/Rest
7 min EMOM: 25’-50’ HSW
2 min Rotate/Rest
7 min EMOM: 1-5 RMU
2 min Rotate/Rest
7 min EMOM: 6 Shuttle Runs

Front Squats - Sets of 5

12 min AMRAP:
Ascending ladder by 10’s…10/10, 20/20, 30/30…
WB (14/20, 9/10’)
BBJO (20/24) *Must step down

Superset: 8-6-4-2-2-2
SHSPU
Deadlift

For Time:
9-15-21:
DL (155/225)
WW

*Start each round with 50 DU

REPEAT: 24.3

FOR TIME:
5 Rounds of:
- 10 thrusters, weight 1 (65/95)
- 10 chest-to-bar pull-ups

Rest 1 minute

5 rounds of:
- 7 thrusters, weight 2 (95/135)
- 7 bar muscle-ups

Time cap: 15 minutes

Deadlift: 4-4-4-4-4 No Noise DL

10 min AMRAP:
5 Push Ups (Comp: 5 SHSPU)
10 DL (135/185)
15 Box Jump Overs (20/24) *Must step down

7 min EMOM: 3 Back Squats
2 min Rotate/Rest
7 min EMOM: 25’-50’ HSW
2 min Rotate/Rest
7 min EMOM: 1-5 RMU
2 min Rotate/Rest
7 min EMOM: 6 Shuttle Runs

Power Clean & Jerk 4-3-2-2-1-1

For Time:
10-9-8-7-6-5-4-3-2-1 Power Clean & Jerk 95/135

*1 RC after each set of clean and jerks

3 RFT:
18 Double DB Front Squats (35/50)
7 WW
55 DU

Post:
12 min to work up in sets of 10 Double DB Bench Press

In 5 min Blocks on a running clock:
0-5: Isabel

5-10: 4 min AMRAP:
10 T2B
16 Walking Lunge Steps

10-15:
For Time: 50 Bar Facing Over Burpees

15-20: 4 min Max Cal Row

Superset: for 22 min:
5 Sandbag Bear Hug Squats
Right into:
7 Barbell DL

1:30 Rest

11 min AMRAP:
2/2, 4/4, 6/6…
Double DB Hang Squat Cleans (35/50)
BMU

SLIPS WU

2 Rounds:
:30 Front Scale R
:30 Front Scale L
:30 Back Scale R
:30 Back Scale L

3 Rounds:
:30 L-Sit
:45 Inversion
1 min Plank
:45 Rest

8-8-8-8-8 Double DB Strict Press (15 min)

4 min of Max Rep DU with penalty
*Every time you break you have 10 plank push ups

11 min AMRAP:
22 T2B
22 Single DB Alt Legs Box Step Ups (35/50)
22 Single DB Alt Legs Step Back Lunge (35/50)

16 min EMOM:
Even: 10-15 AMSU
Odd: 10-16 Push up position DB drag

15 min EMOM: 1 Squat Clean and Jerk
15 min to work up in sets of 3 Front Squats

3 min Max Rep Clusters (105/155)

25 min AMRAP: with a Partner
200m Double DB Farmer Carry (35/50)
50 Burpee Box Jumps (20/24)
50 C2B
400m Run

Back Squat 4-4-4-4-4

15 min AMRAP:
25 WB )14/20, 9/10’)
15 C2B
1 min Rest