Back Squat 5-5-5-5-5
Strict Press 3-3-3-3-3

4 Rounds For Time
20/16 Calorie Bike
30 Ab Mat Sit Ups
4 Clean & Jerks 155/105

5 Rounds For Time
3 Bar Muscle Ups
15 Kettlebell Swings 53/35
15 Box Jumps 24/20

“Jerry”
For Time
Run 1 Mile
Row 2000m
Run 1 Mile

AMRAP 25
7 Chest to Bar Pull Ups
7 Shoulder to Overheads 95/64
7 Lateral Burpees Over Bar
7 Sumo Deadlift High Pulls 95/64
7 Push Ups

EMOM 12
1 Clean
1 Hang Squat Clean
2 Front Squats

Then – AMRAP 9
30 Double Unders
15 Hang Squat Cleans 75/53
6 Burpee Box Jump Overs 24/20

AMRAP 7
25 Double Unders
Burpee Broad Jump 40′

50-40-30-20-10
Alternating Dumbbell Snatch (Pick Load)
Sit up

4 Rounds For Time
Run 400m
50 Air Squats

10 Rounds For Time
10/7 Push Ups
Run 100m