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Every 2:00 Press 5 x 5, build -compare to 181116- For Time (15:00 Cap) 30 Squat Snatches, 135/95 30 Pullups 30 HSPU 30 A. KBS, 70/53

Every 2:00 Deadlift 5 x 5, build -compare to 181115- 15:00 EMOM 1 Pause (Hang/Above Knee) Clean, build

Every 2:00 Overhead Squat 5 x 7, build -compare 181107- Angie 100 Pullups 100 Pushups 100 Situps 100 Air Squats

Every 2:00 Back Squat 5 x 7, build -compare 181106- 5 Rounds (15:00 Cap) 10 Power Cleans, 135/95 10 T2B 10 HSPU

Every 2:00 Press 5 x 7, build -compare 181105- 5 Rounds 500m Row @ 80% effort -3:00 Rest- *Complete 3-5 Muscle Ups during Rest*

Every 2:00 Deadlift 5 x 7, build -compare 181109- 15:00 EMOM 1 Pause (Hang/Above Knee) Snatch, build

Every 2:00 Front Squat 5 x 7, build -compare 181108- 21-15-9 (10:00 Cap) Front Squat, 115/75 Burpee Over Bar 12:00 EMOM - Pullup/Dip Complex 5 Pullups 5 Dips 5 Wide Grip Pullups 5 Dips 5 Narrow Grip Pullups 5 Dips...

4 Rounds 30 DU 20 Power Snatches, 75/55 10 Pullups -2:00 Rest- 10:00 Skill AMRAP 40' Monster Walk 40' Handstand Walk :30 L-Sit Hold

20:00 EMOM 1 Pause (High Hang) Clean, build 10:00 AMRAP 3 Muscle Ups 8/ea DB Front Rack Lunge, 50/35 6 Bent Rows, 135/95 8/ea DB OH Lunge, 50/35 *both hands on DB for lunges*

30:00 Alternating EMOM -18/8 Cal Bike, 15/12 Cal Row -5 Strict HSPU -50yd Farmer Carry, 53/35 (laundry sign and back) 15:00 Recovery Conditioning Run/Row/Bike at recovery pace