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...

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.