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Back Squat – 9×3 @ 70%   “Full Course Meal” 12min AMRAP – 12 Burpee Box Overs – 8 Front Squats @165/115 – 10 C2B

Find a 5RM Strict Press then 2×5@85% Work OHS Technique (keep light) – 3 Reps x 10 Min EMOM “Gravy” 3 Rounds for Time: – Row 500m – 10 HSPU’s – 5 MU’s

“Stuffing” 7 Rounds for Time: – 3 Power Cleans (225/155) – Scale: 70% 1RM – 5 Burpees – 100 Row Sprint

Teams of 2 For time: 80 Cal on Bike 70 Front Rack Lunges 95/65 60 Burpees 50 Power Snatches 95/65 40 BJ’s 30/24 30 HSPU 20 Muscle-ups 6 Rope Climbs 40 Cal on Bike

Find 5RM Bent Over Row then 2×5@90%   “I Am Groot” 10min AMRAP: – 8 TTB – 9 Pull-ups – 10 Push Press 95/65

15 min of DU’s Practice 15min EMOM Snatch Technique Practice

“Go Heavy” Find 1 RM Back Squat 6 min AMRAP: – 5 MU’s – 6 DL 275/195

20 min AMRAP: – 2000m Row – 200 DU’s – 50 Cal on the bike – 100 DU’s – 1000m Row – 50 DU’s

Find 5RM Push Press then 2×5 @ 90% 7 Rounds for time of:     – 7 Power Cleans 95/65     – 7 Thrusters 95/65     – 7 Bar Facing Burpees