3 Sets for Quality
:14-:21 Ring Dip Hold
8-12 RNT Lunge
4-6 Weighted Lateral Step Up

9 minute AMRAP
12 Russian KB Swing
9 Goblet Squat
6 Hand Release Push Up"

Press 1RM

3 sets
4/3/2/1 strokes
5 UB Turkish Get Ups

30 BW Back Squats

1 Mile Run
30 T2B

3 sets
8 RDL
8 Arnold Press
8 ring rows

15 min EMOM
15 KBS
5 C&J
35 DU

AMRAP 20
8 KB DL
6 BBJ
10 AKBS
400m run

Teams of 2
For Time:
2k Row (switch every min)
——-
2 Rounds
40 Push Press (95/65)
30 Burpees over rower
20 Box Jump Step Down (24/20)
——-
2mile AB (switch every min)

EMOM 10
1.) 3 Hang Clean
2.) 10 V Up
-rest 5min-
AMRAP 15
6 Strict Pull Up
8 Bent BB Row
12 Russian KBS

Every 8 min. for 40 min.
400m run
12 thrusters (75/55)
400m run

Back squat
5×3

12min Amrap
5 OHS
10 T2B
30 DU

8 Rounds
Push press complex
15 Russian Swings
12 lateral raises
1 minute rest