Workout of the day

TTB 5x 20 second Hollow hold + 5-10 TTB Rest as needed between efforts For Time (18 min cap) 10 Rounds 12 DBL KB Deadlifts 7 Ring Dips 30 Double Under

EMOM x 12 Mins 1 x Snatch + 1 x Hang Snatch 50 double DB Walking lunges (1 DB in front rack, 1 DB overhead). Switch sides as you please (6 Min Cap) REST 2 Mins 13 min AMRAP 7 KB Swings 6 Burpee box jump overs 5m Handstand walk

IN PAIRS 20 - 30 -40 Devils Press Calories 15 min Cap 12 Min AMRAP 12 Box Jumps 12 Pull Ups 2 Bear Crawls

Clean and Jerk 20 Mins to find 1rm 6 min AMRAP 6 Hang Squat Cleans 6 Bar facing burpees REST 2 Mins 25 Wall Walks (7 min Cap)

Back Squat 4x8 @70% of 1rm 000,300,600,900 Min 1- ME AIR Squats Min 2- ME HSPU Min 3- ME Power Cleans Min 4- ME AIR Squats Min 5- ME HSPU Min 6- ME Power Cleans Min 7- ME AIR Squats Min 8- ME HSPU Min 9- ME Power Cleans

TTB EMOM 10 mins 5-10 reps For Time (20 min cap) 1K Row 10 Full Snatch 20 Burpees to Target 30 Box Jump Over Overs 20 Burpees to Target 10 Full Snatch 1K Row

Push Press 7x2 @70% of 1rm Jerk 000,200,400,600,800,1000,1200 For Time (10 min cap) 10-8-6-4-2-4-6-8-10 Push Press Pull Ups @52.5/35 kg

Deadlift 10, 7, 4, 7, 10 Reps 0:00, 3:00, 6:00, 9:00, 12:00 *No prescribed weight 10 Min AMRAP 50 Double Unders 2 Rounds 12 KB Swings 6m HS Walk/22M BEAR CRAWL

TBC

IN TEAMS OF 3 COMPLETE 18 MIN CAP 100 CAL ROW 200 SYNCHRO DB SNATCH 300 AIR SYNCHRO SQUATS IN TEAMS OF 2 COMPLETE 10 MIN CAP 100 THRUSTERS EMOM BOTH COMPLETE 5 BURPEES