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