Greg Mountain

A. bulgarian split squat 3 x 8 light 5 x 4 heavier b. 15 min cap 150 cals 150 burpees partition any way, one person working at a time.

3 rounds 25 toes to bar 500m run 75 double unders

A. 10 x 3 hang squat clean B. partner amrap 10 – ygig 2 power cleans 185 / 125 4 box jumps 30 / 24

amrap 20 10 ring dips 10 squats 10 pull ups 10 air squats

amrap 15 100m run 50 m farmer carry 53 / 35 kb or 50 / 35 DB 2 – 4 – 6 – 8 – etc deadlift 275 / 175

5 rounds , rest 1 min after each set run 250 15 KB front rack step up 50 / 35 5 muscle ups / 10 pull ups / 15 ring row

a. push press 5 x 3 b. split jerk 3 x 3 c. amrap 10 10 hand release push ups 15 situps 30 double unders

amrap 20 10 toes to bar 10 single arm devil press 10 box jump 24 / 20 switch arms each round

A. Back Squat wave 3 X ( 5 – 3 – 1 ) B. 14 min running clock 3 min wall ball 3 min cal rest 1 min 2 min wall ball 2 min cal rest 1 min 1 min wall ball 1 min cal

For time ( 20 min cap ) 100m run 20 deadlifts 155 / 105 10 strict pull ups decrease deadlift by 2 and pull up by 1 each round