12 mins to complete: 5RM Bench Press Then 3x5, 90% (of above weight) 3 Rounds for time of: 25 Push Jerks, 45kg/30kg 50 Double Unders 15 Pull-ups 50 Double Unders

Complete 8 sets every 1:30 of: 1 Clean 1 Hang Clean 1 Front Squat 1 Jerk -Increasing weight “Elizabeth" 21-15-9 reps for time of: Squat Cleans, 60kg/42.5kg Ring Dips

Complete 1 set every 1:30 of: 4x1 Deadlift, 95% EMOM for 20mins of: Min 1: 15 Toes to Bar Min 2: 15 Deadlifts, 100kg/70kg Min 3: 15 Lateral Burpees over the bar Min 4: Max Calories on any Machine Min 5: Rest

12mins to find 1RM Back Squat AMRAP in 15mins of: 6 Strict Pull-ups 9 Handstand Push-ups 12 Medball Squats, 20lb (14lb)

EMOM for 10mins of: 1 Snatch Pull 1 Hang Snatch 1 Overhead Squat -Increasing weight 5 Rounds for time of: Run 200m 20 Alternating DB Snatches, 22.5kg/15kg 15 Box Jump Overs, 24" (20")

Partner WOD For time: 50 Synchro KB Goblet Squats, 24kg/16kg 30 Power Cleans, 50kg/35kg 40 Synchro KB Goblet Squats 30 Power Cleans 30 Synchro KB Goblet Squats 30 Power Cleans Share the power cleans how you like

12 mins to complete: 1RM Push Press Then 3x1, 90% (of above weight) “Moore" AMRAP in 20mins of: 1 Rope Climb Run 400m Max set of Handstand Push-ups

Complete 1 set every 2:00 of: 3x3 Deadlift, 90% 2 Rounds, each for time of: 150 Double Unders 15 Deadlifts, 110kg/75kg 10 Bar Muscle-ups/ Strict Pull-ups Rest 3-minutes between rounds

10 Mins to find 6RM Front Squat For time: 60 Sit-ups 60 Alternating Box Step-ups, 24" (20") 50 Sit-ups 50 Alternating Box Step-ups 40 Sit-ups 40 Alternating Box Step-ups

EMOM for 8 mins of: 1 Power Snatch Increasing weight 10 Rounds for time of: 8 Ground to Overhead, 42.5kg/30kg 10 Burpees