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Front Squat 2 x 8 across2 x 6 across2 x 4 across2 x 2 across EMOM 12 min 1 : 10 strict hanging leg raisemin 2 15 weighted situpsmin 3 45 second plank

AMRAP 18 15 Calorie machine12 KBS 53 / 359 ring dips

CrossFit open 11.5 amrap 20 5 power clean 155 / 105 10 toes to bar 15 wall balls

10 rounds each 10 DB bench 70 / 50 10 cal bike

A. Front rack DB lunge 10 steps – 3 sets B. DB lunge 10 steps – 3 sets C. amrap 10 10 Db snatch r 10 DB lunge r arm overhead 100m run 10 db snatch l 10 DB lunge l arm overhead 100m run

4 Sets rest 2 min between sets 24 / 20 cal row 16 thrusters 95 / 65 8 bar muscle ups ( 8 kipping pull ups , 8 jumping bar muscle ups , 16 ring row )

A. Deadlift wave 5 – 3 – 2 ( 3 rounds ) B. Amrap 12 ( Partner , 1 working at a time ) 20 BBJO 30 HSPU or ring push ups

Partner rotate full rounds till 10 rounds each 200m row 10 burpees over the rower

A. 5 x 3 power clean building B. 5 rounds 100m run 5 power clean 20 wall balls

10 rounds 10 SDLHP 95 / 65 10 Push Press 10 box jump over 24 / 20