40 DB Squat Cleans (40/25 lb.) 40 DB Shoulder-to-Overhead 400-m Run

In partners: P1 performs: 5 x 20-m Shuttle Sprints P2 performs: Plate Squat Hold (15/10 lb.) Switch Then, both run 400 m with plate Then, repeat with: Plate Hold Overhead Finish off with: 40 Burpees Over Partner in Plank

Thruster 3-3-3-3-3 *Optional Finisher 5 rounds of: 30 sec. ON : 30 sec OFF Max calorie Row

30 Slam Balls (25/15 lb.) 20 Toes-to-Bars 400-m Run 20 Bar Muscle-ups 400-m Run 20 Toes-to-Bars 30 Slam Balls

6 Hang Squat Snatches (115/75 lb.) 7 Hang Squat Cleans 8 Split Jerks AMRAP 24 min.

9-15-18 Weighted Pull-ups (25/15 lb.) Calorie Row *Find a heavy 1-rep Weighted Pull-up.

40 Box Jumps (30/24 in.) 20 DB Box Step Overs (40/25 lb.) 10 Box Round-the-Worlds 2 rounds

ABBATE 1 mile run 21 clean and jerks (155/105) 800m run 21 clean and jerks (155/105) 1 mile run

In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: Run 300 m 75 Double-unders 30 KB Swings (24/16 kg) In the third 5 min., perform: Run 200 m 50 Double-unders 20 KB Swings 8 Wall Climbs In the fourth 5 min., perform: Run 100 m 25 Double-unders 10 KB Swings 4 Wall Climbs AMRAP 5 min.

Step-ups 2-2-2-2 *Optional Finisher 100 Wall Balls (20/14 lb.) Every time you break, perform 2 Rope Climbs.

1-k Row 15 Muscle-ups

20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 min. Rest 5 rounds

3 Power Snatches (155/105 lb.) 6 Back Squats Perform every 2 min. 10 rounds

21-15-9 Hang Power Clean & Jerks (185/135 lb.) Strict HSPU

600-m Run 8 Pull-overs 3 rounds *3 x 400-m Run Efforts

HOTSHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

5-5-3-3-1-1 Overhead Squat *Optional Finisher Accumulate 4 min. of a BB OH Hold (135/95 lb.) *Every time they break, perform 6 Hang Power Cleans.

250-m Row 12 Deadlifts (225/155 lb.) Rest 2 min. 200-m Front-Rack KB Carry (24/16 kg) 12 KB Snatches Rest 2 min. 3 rounds

6-9-12-15-18 … Wall Balls (20/14 lb.) SA Alt. DB Hang Power Snatch + OH Squat (40/25 lb.) As far as possible in 16 min.

50 Front Squats @ 3/4 BW Every time you put the barbell down, perform 25 Double-unders. Rest 2 min. 40 Front Squats @ BW Every time you put the barbell down, perform 25 Double-unders.