Amrap 10m 10 shoulder to overhead 95/65 10 burpee box over 20” Burpee box over: chest and quads touch the…

For time: 200 Russian kb swings 53/35 100 abmat sit-ups 50 push-ups

For time: 2000m row 40 alternating kb ground to overhead 53/35 60 barbell hang clean & jerk 65/45

Amrap 12 minutes 30 trap bar deadlifts 145/105 30 push-ups 30 abmat sit-ups

1: Toes to bar2: Strict Pull Up3: Deadlift 95/654: Hang Clean5: Shoulder to Overhead6: Box Over 20″7: KB Swing 53/358:…

Amrap 15 20 cal row 20 push-ups 20 box over 20” 20 hang snatch 65/45 20 alternating reverse lunges

EMOM 24 minutes (every minute on the minute) M1: 5 front squats -choose weight M2: 10 cal row M3: 15…

4 rounds for time 25 deadlift 135/95 20 abmat sit-ups 15 push-ups

Amrap 10m 5 pull up 5 shoulder to overhead 115/75 If you can’t get at least a few rounds in…

10 Rounds for time: 10/7 calories rowing 10 kb alternating ground to overhead 53/35 10 burpees