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Every 3:00 Back Squat 4 x 3 @ 80%+ 1 x Max Reps of "Set 4" weight Every 3:00 x 5 Rounds 10 Squat Jumps 100m Sprint -Rest remaining of 3:00-

Amanda 9-7-5 Muscle Up (Squat) Snatch, 135/95 Every 2:00 Deadlift 5 x 10, choose and warm up to a weight and use it for every set. 10:00 EMOM 3 HSPU @ challenging difficulty (add weight/deficit to scale up)

For Time 3 Rounds 20 HSPU 15 T2B 10 Front Squats, 185/125 -1:00 Rest after all 3 Rounds- 400m KB/DB Carry, 53/35 -1:00 Rest- 10 Rope Climbs Every 2:00 Good Morning 5 x 10, light

Every 3:00 Front Squat 4 x 5 @ 70%+ 1 x Max Reps @ Final Weight 5 Rounds (15:00 Cap) 10 Burpee Box Jump Overs, 24/20 10 Double DB/KB Push Presses, 50s/35s 10 Chest to Bar Pullups

7:00 EMOM 2 Muscle Snatches, build with form priority 15:00 EMOM 1 Hang Snatch, building 5:00 EMOM 5 Double KB/DB Seated Press, build

Every 3:00 Back Squat -Warm up to 70% before beginning working sets.- 5 x 5 @ 70%+, build as tolerated Row Intervals 4 Sets 750m Row, maintain pace -:15 Rest- 3 Sets 500m Row, faster pace than 750s -:30 Rest-...

Fight Gone Bad 3 Rounds, 1:00 AMRAP at each station: Wall Ball, 20/14 SDHP, 75/55 Box Jump, 20" all Push Press, 75/55 Cal Row -1:00 Rest- Score total number of reps completed through the entire workout. 2 Rounds of Task...

15:00 EMOM 1 Jerk (from rack), building 3 Rounds (10:00 Cap) 10 Front Squats, 185/135 5 Muscle Ups 40' Handstand Walk For Time or 5:00 AMRAP 200 DU

"Emily" 10 Rounds 30 DU 15 Pullups 30 Squats 100m Sprint -2:00 Rest-

5 Rounds 500m Row @ 85%+ -3:00 Rest- Record fasest and slowest. 15-12-9 Power Snatch, 135/95 HSPU