For Time (in a Team of 3)*
Kettlebell Swings 53/35
Box Jumps 24/20
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders (every 2 singles counts as 1 rep)
Wall Ball Shots 20/14

Strength
2 warm up sets of wide grip bench x10/8 then…
3 working sets as a superset
4-6 wide grip bench press
Max rep wide grip pull ups (scale is banded)
15-20 bench dips
3 sets

10min AMRAP Sustained Pace - Aerobic builder:
50 yd Carioca
10 KB Tricep Overhead Extensions
20 Bicycle Crunches
50 yd Carioca
10 KB Horn Curls
10 Tuck Ups
10min AMRAP Sustained Effort
Bike 10 Cals

4 Sets:
A. 12 Dual KB/DB Clean from floor 53/35lbs
B. 10 Box Jump w/ Step Down 30/24"
C. 20/15 Cal Bike
D. 17 Wall Balls
E. 15 GHD sit ups or 20 Anchored Sit Ups
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA

Hot Start Warm Up
4 Rounds
4 Single Arm Devil's Press
:10 Hard On Bike/rower (odd rounds)
:20 Hard On bike/Rower (Even Rounds)
Rest :60
Strength
4 sets

Strength
Front Squat
3 working sets
4-6 Front Squats @2211
:20-:30 Isometric Hamstring Nordic Curl https://www.youtube.com/watch?v=cFAbVJIxrkk
3 Sets
4-6 Deadlifts @3030

3x
6-8 BB RDL (:04 Eccentric, Squeeze butt and hinge up)
4-6 Nordic Hamstring Curls
3x
2-4-6 Goblet Cyclist Squat (Drop Sets) 12 reps total per set
12/12 Front Leg Bias Suitcase DB Split Squat
3 Sets
9/7 Calorie Row

Oly
Every 1:15x 5 Sets, complete this Positional Complex:
1 Slow Pull Clean Pull
1 Power Clean
1 Low Hang Power Clean (hold bar 2" from floor for 2 sec pause)
Rest 2:30
Every 1:30 x 5 Sets, complete this Intensive Complex: