A) 7:00 AMRAP
:30 Handstand Hold
20 V-Ups
20 Supermans
-Rest 1:00-
B) 7:00 AMRAP
:30 Handstand Plate Walks
15 Crab Opposites
15 Leg Raises
-Rest 1:00-
C) 7:00 AMRAP
:30 Handstand Shoulder Taps
10 Squeeze into Hollow Hold
10 Plank Up/Downs

A) Every 2:00 for 10:00
5 Front Squats at 75%
*1sec pause at bottom
10 KB Plank Pull Throughs

B) Ladder (1,2,3…10) (15:00 cap)
Hang Power Clean (145/105)
**2 1/2 Lap Sprints after odd rounds
**20 Plank Shoulder Taps after even rounds**

9/11 “Tribute”
2001m Row or Run (12 “L” Laps)
11 Box Jumps
11 Thrusters (105/75)
11 Burpee Pull Ups
11 Power Cleans (135/95)
11 Pike Push Ups
11 KB Swings (53/35)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (105/75)
2001m Row or Run (12 “L” Laps)

4 Rounds for time
5 Thrusters (95/65 +10lbs/rd)
20 Abmat Sit Ups
20 Push Ups

3 Rounds
0-2:00 Run for Laps
2:00-4:00 Row for meters
4:00-6:00 MB G2O
Rest 2:00
*Start each round at the top of 8:00

SPLATURDAY! (7am & 9am only)

Down & Back Chipper (60:00 Cap)
Buy In: 2 Sprint “L” Laps
50 KB Swings
40 Wall Balls
30 Box Jumps
20 Burpees
10 DB Clean & Jerk (55/35) (5R/5L)
20 Burpees
30 Box Jumps
40 Wall Balls
50 KB Swings
Cash out: 20 Sled Pushes (135/105)