A) 12:00 Strength
5×6 Bench
5×6 Chin Ups
6 Slow Wreck Bag OH 1/2 Squat (or squat to box)
B) 10:00 Strength AMRAP
4 Snatch grip deadlifts
:30 Hollow Hold
1 Wreck Bag Lap

A) 7:00 AMRAP
3 Hang Cleans
12 Split Squats (6R/6L)
8 Toes to Bar
-Rest 1:00-
B) 7:00 AMRAP
3 Hang Clean + Push Press
12 Reverse Lunges
8 Hanging Knee to Elbow
-Rest 1:00-
C) 7:00 AMRAP
3 Hang Clean + Push Jerk
12 Jumping Lunges
8 Hanging Knee Tucks

A) Benchmark-Bile (12min cap)

B) 10:00 AMRAP
20 Wall Balls (20/14)
10 BB Bent Over Rows (75/55)
20 Mountain Climbers

24:00 AMRAP
5 Hang Snatches (65/35)
400m Row
2 Bottoms Up Carry (Front Parking Lot Down/back=1) (35/26)
20 Abmat Sit Ups

4×5:00
In a 5:00 Window Complete…
2 “L” Laps
20 Goblet Squats (35/26)
2 Wall Walks
Max Med Ball Russian Twists (20/14)
1:00 Rest

26:00 AMRAP
10 Cal Row
20 MB Side to Side Slams
20 Pull Ups
20 KB Swings (53/35)