Back Squat
7×3

2 Rounds
50 Russian Twists with 35/20 DB
15-12-9-6-3
Double Russian KB Swing 53/35
Pistol

21 minute EMOM
5 thrusters + 3 muscle ups
12 toes 2 bar
15/10 calories

EMOM
5 clean jerks 20 DU
10 lunges

EMOM
3 cj 6 burpee
20/18 cal

1 mile Run
30 Ring Dips
30 Wall Ball
1 mile run

For Time:
800m Run
25 v-ups
10 burpees
5000/3500lbs ground to overhead
10 burpees
25 v-ups
800m run

Complex
5 Sets
:5 Clean Deadlift Pull + Hang clean
+ 2 Squat Clean

3 Rounds
400m Run
30 Double Unders
10 Squat Cleans 155/95
30 Double Unders

18 min EMOM
18/15 cals
20 Ring Rows
50 DU

Deadlift heavy single

20 Amrap
150M Run
3 OHS
6 T2B
12 Swings

Sunday CHIPPER

30 Deadlift
60 Pushup
90 KBS
120 Wallball
1600m Run
* 40 min cap *

For Time
In teams of 2
3 – 6 – 9
DB Devil Press (50/35)
DB OH Rev Lunge
DB Thrusters
400m Run