Team jack 20 min amrap – rotate full rounds with a friend 10 push press 115 / 75 10 american KBS 53 / 35 10 box jump 24 / 20

4 rounds 400m run 30 cal machine 15 burpee pull ups

A. EMOM 20 ODD minutes – 5 bench press across Even Minustes – 5 Deadlift Across B. 10 min – for quality 5 strict hanging leg raises 10 hollow rocks 15 situps

AMRAP 20 9 hang power clean 15 cal machine 21 wall balls 20 / 14

5 rounds 250m run 15 cal machine 6 power snatch 155 / 105

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