Part A.) Banded Bench Press 8-5-5-3-3-3-3 Part B.)For Time 15 Bar Muscle ups 30 Squat Cleans (165/115) 60 Med Ball Sit ups(20/14) 1000m Row

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Part A.) 15 min Strength and skill Work on HSPU drills And Strength 5x5 Z press Part B.) 4rds 10 HSPU’s (adv deficit) 12 Deadlifts(225/155) 14 Box Jump overs

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Part A.) 4rds NFT 15/12 AB Cal 40 ft Sled pull(write down heaviest with no stopping) 16 GHDs Part B.) 3rds 3min work/2min rest 30 DUs 12 C2B 6 Hang Squat Snatches(115/75)

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Part A.) 12 min EMOM (4 sets) 1. 18/15 Cal Row 2. Max T2B 3. Rest Part B.)2 rds 16min Cap 800m run 40 Kbs (70/53) Part C.)Accumulate 3min each Hollow and Arch Hold

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Part A.) Front Squat AHAP 8-5-5-3-3-3-1-1-1 Part B.) 15 min AMRAP 15 Power Cleans (135/95) 15 Front Squats 15 Lateral Bar over Burpees

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Part A.) "Old school" NFT ahap 10 bicep curls 10 Chest flies 15 bench press (5close/5reg/5wide) 15 Rear delt raises Part B.) Half Cindy 10 min amrap 5 pull ups 10 push ups 15 Air Squats Part C.) 100 V-ups for time (4min cap)

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Part A.) 12 min emom(Alt) 1. 30 Dus 2. 15 wall balls (20/14) Part B.) 20 min amrap Run 400m 100m Farmers Carry (70/53) 15 Deadlifts (225/155)

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Part A.) Tempo Front Squats 32X1 7 sets of 4 AHAP Part B.)For Time (EMOM 5 Burpees) 30 Clean and Jerks(185/135)

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Part A.) Push Press 8 sets of 3(Build,2 sec hold at the top) Part B.)For time 70 Butterfly Sit ups 60 Cal Row 50 KBS (70/53) 40 Back Rack Reverse Lunges(115/85) 30 Thrusters 20 HSPUs 10 Ring MUs

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Part A.) 3rds NFT 40ft HS Walk(scale 20 Shoulder taps off the wall or box) 8 Strict T2B 1:00 Weighted Plank 15 Hollow Rocks Part B.)12 min AMRAP 10 Hang Power Snatches(95/65) 10 OHS 100m run

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