40/30 cal. Assault Bike 50 Inverted Ring Rows 50 Double-unders 50 KB Snatches (16/12 kg) 50 Single-leg Hip Extension 50 Toes-to-Bars

2 Front-Rack Lunges (135/95 lb.) 3 Slam Balls (25/15 lb.) Add 2 Front-Rack Lunges and 3 Slam Balls every round As far as possible in 22 min.

750-m Row 200-m Run Rest 2 min. 500-m Row 400-m Run Rest 2 min. 250-m Row 600-m Run

400-m Single-Arm Farmers Carry 40 DB Front Squats (50/35 lb.) 30 DB Anchored Sit-ups 20 DB Squat Cleans 400-m Single-Arm Farmers Carry *Use 1 DB for Squats and Cleans.

Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1

Snatch Balance 1-1-1-1-1 Squat Snatch 3-3-3-1-1-1

100-m Run 20 Lateral Box Jump Overs (24/20 in.) 200-m Run 20 Parallette Pass Throughs 300-m Run 10 Lateral Box Jump Overs (24/20 in.) 10 Parallette Pass Throughs 400-m Run

5 Candlesticks 10 MB Step-ups (20/14 lb.) 15 Heel Taps AMRAP 15 min.

4 DB Devils Presses (50/35 lb.) 6 Chest-to-Bar Pull-ups 10 rounds

2-k Row In what is remaining of 20 min., perform AMRAP: 12 DB Hang Power Cleans (50/35 lb.) 7 Ring Dips

2 min. Assault Bike 2 min. OH Squats (65/45 lb.) 2 min. Shoulder-to-Overhead *Assault Bike intervals

Back Squat 3-3-3-3-3

3 HSPU 5 Plate V-ups (10/5 lb.) 7 Power Cleans (95/65 lb.) AMRAP 4 min. Rest 1 min. 4 rounds

Min. 1: 50 Double-unders Min. 2: Side Plank Hold (L) Min. 3: 50 Double-unders Min. 4: Side Plank Hold (R) Min. 5: 10 Weighted Cossack Squats (1 x 40/25 lb.) 5 rounds

10 Lateral Burpees Over Barbell 10 Hang Power Snatches (75/55 lb.) 5 rounds *Every 90 sec., perform 10 Mountain Climbers

20 Squat Cleans (95/65 lb.) 20 Burpees 20 Russian KB Swings (24/16 kg) 15 Squat Cleans (115/75 lb.) 15 Burpees 15 Russian KB Swings (24/16 kg) 10 Squat Cleans (135/95 lb.) 10 Burpees 10 Russian KB Swings (24/16 kg) 5 Squat Cleans (185/135 lb.) 5 Burpees 5 Russian KB Swings (24/16 kg)

10 MB Sit-up Tosses to wall (20/14 lb.) 50-m Heavy DB/object Carry (anyhow) 5 rounds *Work up to heavy DB/object Carry. *Object/DB should be > 50/35 lb.

400-m Run 6 rounds Cindy 400-m Run 3 rounds Mary AMRAP 25 min. Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Mary 5 HSPU 10 Pistols 15 Pull-ups

Sumo Deadlift 3-3-3-3-3 *Optional Finisher

100-75-50-25 Double-unders 10-15-20-25 Thrusters (115/75 lb.) Jumping Lunges