Three AMRAPs in 16 minutes AMRAP in 4 minutes 5 Hang Squat Snatch (135/95 lb) 10 Bar-Facing Burpees Rest 2 minutes Then, AMRAP in 4...

1 min. Double-unders 1 min. Chin-Over-Bar Hold 1 min. Step-ups (50/35 lb.) 1 min. Plank Hold 1 min. Rest 4 rounds

Split Jerk 3-3-3-3-3

40 DB Hang Squat Cleans 30 Inverted Ring-Rows 30 DB Clusters 30 Inverted Ring Rows 20 DB Woman-makers DB Load: 50/35 lb.

21-15-9 Handstand Push-ups Back Squats (115/75 lb.) Lateral Barbell Jumps (double reps)

100-m Run 2 Hang Power Snatches (heavy) *Every round, add 100-m Run and 2 HPS As far as possible in 24 min.

3 Muscle-ups 9 Thrusters (95/65 lb.) AMRAP 10 min.

800-m Run 27 Russian KB Swings (24/16 kg) 600-m Run 21 KB Swings 400-m Run 18 1-arm OH KB Sit-ups(switch arms as needed)

Front Squat 2-2-2-2-2-2-2

1-k Row 5 Rope Climbs Rest 2 min. 750-m Row 4 Rope Climbs Rest 2 min. 500-m Row 3 Rope Climbs Rest 2 min. 250-m Row 2 Rope Climbs