25 Minute AMRAP
1 Bench Press (AHAP)
2 Front Squat* (AHAP)
5 Pull-Up

* barbell starts on the floor

30 Rounds for Quality
3 Strict Handstand Push-up
2 Burpee
1 Ring Muscle-up

30 Minute Time Cap

4 Rounds
400 Meter Run
25 Push Press (95/65)
35 Sit-up
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4x10 Barbell Bicep Curl

Glen

For time:
30 Clean and Jerk (135/95)
1 Mile Run
10 15’ Rope climb
1 Mile Run
100 Burpee

30 Rounds
1 Deadlift (315/265)
15 Double Under

Warm up Back Squat to 25% more than working weight
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21-15-9
Back Squat (225/155)
Box Jump (24/20)

10 Rounds
15' Rope Climb
200 Meter Run
1 Power Snatch (115/75)
*add 1 Snatch per round

For Time, complete;

75 Wallball Shots (20/14)
150 Kettlebell Swing (53/35)
75 Wallball Shots (20/14)

* Every Minute of the Minute 3 pull-up; starting with pull-ups

30 Minute AMRAP

Follow the Leader Style in teams of 3-4 with similar strength

3 Bench (AHAP/UB)
5 Deadlift (AHAP/UB)
15 Calorie Row

* Athlete should advance to station as it becomes available do not wait for Athlete to finish all three movements, do not leapfrog teammate

15 Minutes to Establish 1RM Jerk
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10-9-8-7-6-5-4-3-2-1
Handstand Push Up
*50 Foot Farmer Carry after each set

Scaling Tip: Reduce Volume and perform 10 Rounds of 3 Handstand Push Up and a 50 foot Farmer Carry

30 Minute EMOM
Even Minute: 2 Back Squat (AHAP)
Odd Minute: 30 Double Under

Repeat for 5 Rounds
In 4 Minutes perform
1 Round of "DT"
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)
AMRAP Burpee
1 Minute Rest
*score = total burpees