Push Press 1-2-3-4-5-6-Max *Finisher

500-m Row 15 Burpee Jumps Over Rower Rest 1-2 min. 500-m Row 20 Box Jump Overs (24/20 in.) Rest 1-2 min. 500-m Row 25-m Crab Walk Rest 1-2 min. 500-m Row 30 Plank Shoulder Taps 30 Mountain Climbers

Odd Minute: 8 Weighted Pull-ups Even Minute: 5 Back Squats (185/135 lb.) 5 rounds Pull-up load: 35/15 lb.

Hang Power Clean 1-2-3-4-5-6-Max *Finisher

Filthy Fifty 50 Box Jumps (24/20 in.) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (45/35 lb.) 50 Hip Extensions 50 Wall-Ball Shots (20/14 lb.) 50 Burpees 50 Double-unders

10 Clapping Push-ups 5 Candlestick to Handstand 200-m Run AMRAP 12 min.

7 DB Suitcase Deadlifts (L) 30-sec. Suitcase Hold (L) 14 Toes-to-Bars 7 DB Suitcase Deadlifts (R) 30-sec. Suitcase Hold (R) 5 rounds Load: 50/35 lb.

Min. 0-5 complete 10 Wall Climbs 5 Rope Climbs Min. 5-10 complete Assault Bike 50/40 cal. Min. 10-15 complete 800-m Run Min. 15+ complete 20 Squat Snatches (115/75 lb.)

1 min. Parallette Pass-Throughs 1 min. Burpee Jumps Over Parallette 1 min. Overhead Plate Sit-ups (15/10 lb.) 5 rounds

Split Squats 4-4-4-4-4 *Optional Finisher

21 Deadlifts 15 SDHP 9 Push Presses 3 rounds Load: 95/65 lb.

1 Ring Muscle-up 5 Air Squats Every round, add 1 MU and 5 Air Squats AMRAP 12 min.

Death by Shuttle Runs and Squat Cleans (115/75 lb.) *On the Even minute add one Shuttle Run (1 x 20 m – out and back) *On the Odd minute add one Squat Clean As far as possible

21-15-9-6 400-m Run (1 MB Clean + 1 MB Front Squat) (20/14 lb.) (1 KB Clean + 1 KB Lunge) (16/12 kg)

100-m Overhead MB Carry (20/14 lb.) 20 MB Russian Twists 20 Hip Extensions 5 rounds

2-4-6-8-10 … Thrusters (135/95 lb.) 15-30-45-60-75 … Double-unders AMRAP 20 min.

Buy-in: 8 TGU (alt.) Then: 12 Alt. SA DB Hang Power Snatches (40/25 lb.) 12 Alt. SA Devils Presses 3 rounds Buy-out: 8 TGU (alt.)

3 Deadlifts @ 80% EMOM for 5 min. Rest 2 min. 5 Deadlifts @ 70% EMOM for 5 min. Rest 2 min. 7 Deadlifts @ 60% EMOM for 5 min.

3 Power Snatches (135/95 lb.) 9 Wall Balls (20/14 lb.) AMRAP 10 min.

“The Don” For time: 66 Deadlifts (110/75 lb.) 66 Box jump (24 in.) 66 Kettlebell swings (24/16 kg.) 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters (55/35 lb.) 66 Wall ball shots (20/14 lb.) 66 Burpees 66 Double-unders