A. 1 Mile For Time: (10 min Cap)

B. 14 Min AMRAP:

10 Back Squats (135/115/95/65)

10 Burpees

20 Butterfly Situps

20 Pushups

A. 6×3 Strict/Weighted Pullups: (12 Min)

B. 12 Min AMRAP:

1,2,3,4,5…

-Power Cleans (135/115/95/65)

-Turkish Getups (1-Left Arm, 1-Right Arm)

For Time: (30 min Cap)

36 Laps= ~3 Miles

A. 6×3 Strict or Kipping HSPU (12 min)

B. 12 Min EMOM:

even: 20 G2OH (45/35/25/15)

odd: 14 Jumping Lunges + 10 Situps

30 Min AMRAP:

3 Min Plank

15 Pullups

30 Double Unders

30 Min AMRAP:

25 V-ups

25 KB SDHP (53/35/25/20)

25 Oblique Plank Knee to Chest (all 25 on Right, then next round all 25 on Left)

25 Cal Row