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A. Backsquat 9 x 3 3 sets tempo 3 seconds down and 3 second up 3 sets pause in bottom 3 seconds 3 sets regular tempo no pause

For time 1000m row 10 rounds 3 power snatch 155 / 95 6 deadlifts 9 push ups

Teams of 2 rotate full rounds 20 min AMRAP 5 rounds each 100m run 5 Devils press Immediate into 5 rounds each 1 rope climb 5 db thrusters Immediately into 5 rounds each 100m run 5 db thrusters If you finish – amrap devils press till 20:00

EMOM 20 ODD : 5 deadlifts Even 15 / 12 cal row

10 rounds 5 push jerk 155 / 105 5 strict pull ups ( scale with kipping or band )25 double unders

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