3 RFT: 20 Burpees 40 Double Unders 20 KB Swings 24/16kg 2 Rope Climbs

5 sets 1 Pause Front Squat (3 sec pause at bottom) 1 Front Squat *After each squat 10m Handstand Walk (or 10 shoulder taps on wall, or 20m bear crawl) Ab finisher

Spend 10 min building to a heavy Power Snatch AMRAP in 12 min: 2 Muscle Ups 4 Handstand Push Ups 6 Power Snatch 60/42.5kg

Happy Birthday Sam! For Time: Row 50 Cal 40 Box Jumps 24/20” 30 Ball Slams 15/12kg 20 Squat Cleans 60/42.5kg 10 Wall Climbs

Happy Birthday Ebony :) Push Press 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3

3 Rounds for time: 10 Wall Balls 20/14lb 10 Push Ups 20 Alt DB Snatch 22.5/15kg Run 400m

Partner Mary (tag in and out as you need) AMRAP in 20 min: 5 HSPU 10 Pistols 15 CTB Pull Ups

5 rounds for time: 10 Squat Clean Thrusters 42.5/30kg 10 Burpees

Deadlift 10-8-6-4-2

Buy In 800m run to be completed AFAP then at 5:00 mark: AMRAP in 10 min: 9 Hang Power Cleans 50/35kg 12 Toes to Bar 15 Box Jumps 24/20” Straight into 800m run buy out (for time)