3 RFT- MB 200m run 20 MB Cleans 20 MB Russian twists (each side) 20 MB Ground to OH 20 MB sit-ups

20 min AMRAP- 10 box step ups 10 SA kB deadlift 53/35# 100m SA OH kB carry (50m each side) 100m SA kB farmers carry (50m each side)

5 RFT- 400m run 30 SA DB OH Squats #50/35 (15 each side)

FULLY LOADED 1-2-3-2-1 minutes Row for Cals. Devils Press (40/25 lb.) * Project Inversion PARTIALLY LOADED 1-2-3-2-1 minutes ...

5-4-3-2-1 Rounds of cindy 5 Pull-ups 10 Push-ups 15 Air Squats 200-m Farmers Carry between each round.

200-m Run with what time is remaining of 3 min. perform AMRAP Mb Sit-up + Throw to wall rest 1 min. 2 rounds 400-m Run with what time is...

FULLY LOADED OH Squat 5-3-3-1-1-1 PARTIALLY LOADED SA DB. OH Squat 30 sec. Right 30 sec. Rest 30 sec. Left 30 sec. Rest 5 Sets...

FULLY LOADED Karen 150 Wall balls PARTIALLY LOADED 150 Single DB Thruster UNLOADED 100 Air Squat to Burpee

4-8-12-16-20-24-28-32.......... burpee v-up jumping pull-up as far as possible in 16 minutes.

CrossFit Total Max set unbroken Back Squat Max set unbroken Deadlift Max set unbroken Press