Front Squat 1-1-1-1-1-1-1 *Optional Finisher

3 Power Snatches (135/95 lb.) 6 Back Squats EMOM 20 min.

500-m Row 8 Circle Overs 3 rounds

12 Burpees 12 DB Goblet Squats (50/35 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min.

ABBATE 1-Mile Run 21 Clean and Jerks (135/95 lb.) 800-m Run 21 Clean and Jerks (135/95 lb.) 1-Mile Run

4 min. DB Thrusters (50/35 lb.) 3 min. Chest-to-Bar Pull-ups 2 min. Weighted Sit-ups 1 min. Ring Muscle-ups 1 min. Ring Muscle-ups 2 min. Weighted Sit-ups 3 min. Chest-to-Bar Pull-ups 4 min. DB Thrusters

Split Squat 4-4-4-4 *Optional Finisher

Row 250 m 10 Hang Power Cleans (135/95 lb.) 30/20 Cal. Assault Bike 10 Hang Power Snatches (135/95 lb.) 2 Rounds

21-15-9 OH Squats (155/115 lb.) HSPU

COLLIN 400-m Sandbag Carry (50/35 lb.) 12 Push Presses (115/75 lb.) 12 Box Jumps (24 in.) 12 Sumo Deadlift High Pulls (95/65 lb.) 6 rounds

3 Hang Squat Snatches (185/125 lb.) 100-m KB Front-Rack Carry 9 Russian KB Swings (32/24 kg) 5 rounds *Work up to a heavy 3-rep Hang Squat Snatch

40-30-20-10 Air Squats Handstand Hold (seconds) Single-Arm DB Jerks (45/25 lb.)

40 Double-unders 20 Push-ups 10 Ring Dips AMRAP 16 min.

Power Clean 3-3-3-1-1-1 *Optional Finisher

10 15 foot Rope Climbs 20 Back squat (185/125 lb.) 30 handstand push-ups Row 40 calories

Work up to a Heavy 2 rep Hang Power Snatch Then perform: 200-m Run with MB (20/14 lb.) 20 Power Snatch (95/65 lb.) 400-m Run 20 Power Snatch 200-m MB Run

Work up to a Heavy 3 Pause Front Squats + 2 Front Squats Then perform: 2 Front Squats (95/65 lb.) 2 Burpees 4 Front Squats 4 Burpees And so on ... Add 2 reps of each movement every round. As far as possible in 15 min.

30 sec. Assault Bike 30 sec. Rest 30 sec. Box Jumps (20 in.) 30 sec. Rest 30 sec. DB Hang Power Cleans (50/35 lb.) 30 sec. Rest 6 rounds

8 Toes-to-Bars 8 DB Thrusters (35/20 lb.) 12 DB Walking Lunges (35/20 lb.) AMRAP 10 min.

HotShots 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run