A) 11:00 AMRAP
2 Laps
Max set strict Pull Ups
Max set Dips

B) 11:00 AMRAP
1:00 Handstand Hold
500m Row

3 Rounds for Time (24:00 Cap)
15 Squat Clean Thrusters (95/65)
3 Laps
Plank Hold for time equal to run time

*BENCHMARK Workout*
A) “Exceptional 8” (15:00 Cap)
8 KB Goblet Squats (70/53)
1 “L” Lap

B) 6:00 AMRAP
6 Burpees
30 Mountain Climbers

A) 12:00 Strength
6×2 Deadlifts @ 85%-87.5%
10 Sunrise Planks (5R/5L)

B) 4 Rounds for Time (14:00 Cap)
10 Pistol Squats
12 KB Pull Throughs (53/35)
15 Push Ups

5 Rounds for time (28:00 Cap)
30 Wall Balls
30 Double Unders
500m Row

28:00 AMRAP
800m Row / 5 “L” Laps
10 Wall Walks
10 KB Swings
*altertate between row and laps each round