10 / 29 / 24 Every 5 minutes for 5 rounds 400m run 15 KBS 53 / 35 12 toes to bar

10 / 28 / 24 A. back squat 5 – 3 – 1 wave style x 3 building B amrap 9 8 dual db deadlift 7 dual db s20 6 burpees

10 – 25 – 24 Deadlift 7 – 7 60% 5 – 5 – 5 70% 3 – 3 -3 – 3 80% B. Partner amrap 15 share 30 cal bike or ski share 30 thrusters 75 / 55

10 – 24 – 24 AMRAP 16 100m run 10 strict pull ups 100m run 15 V – Ups

10 – 23 – 24 A. bench press 5 – 5 – 3 – 3 – 1 -1 – 1 – 1 – 1 B. Amrap 12 you go I go , full rounds 8 box jumps 8 HSPU , do 8 push press for a scale 95 / 65

10 – 22 – 24 A. 10 rounds , rest 1 : 1 200m row 3 squat cleans ( same weight across , heavy )

10 – 21 – 24 A. Bulgarian Split Squats 6 x 6 reps Each leg B. AMRAP 10 10 SDLHP 95 / 65 10 push ups 100m run

10 – 18 – 24 A. power clean 5 x 3 B. amrap 12 2 heavy power cleans 4 strict pull ups 8 weighted situps 15# Db

10 – 17 – 24 A. thruster from rack 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. amrap 7 3 thrusters 135 / 85 3 burpees over the bar

10 – 16 – 24 7 rounds 9 deadlift 225 / 155 15 wall ball 21 / 18 cal machine