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6 x 2 min rounds , rest 2 min 200m row 5 deadlifts 275 / 175 max ring dips

3 rounds 500m run 40 plate ground to overhead 45 # 30 weighted situps 15# DB 20 burpees to plate

AMRAP 15 6 thrusters 135 / 95 9 toes to bar 12 cal machine

AMRAP 15 6 thrusters 135 /85 9 toes to bar 12 cal machine

AMRAP 25 run 250m row 250m 50 double unders 50 ft handstand walk

6 rounds for time 3 power clean 155 / 105 12 box jumps 24 / 20 3 power cleans 12 hand stand push ups

A. 4 sets of 6 steps Front rack back step lunge B. 6 sets of 4 steps back rack back step lunge C. Amrap 12 partner wod 50 cals 50 wall balls share reps working one at a time

Every 5 min for 5 rounds Run 400m 21 KBS 53 / 35 12 Pull ups

9 / 29 / 23 AMRAP 16 4 bar muscle ups 100m run 10 deadlifts 185 / 125 100m run

9 / 28 / 23 Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 Cash out 10 min amrap 10 V – ups 10 situps 10 hollow rocks 10m handstand walk