Banded 7 as a groupthen2 sets3 Perfect Stretch each side5 PVC Good Mornings5 PVC BTN Push Press5 PVC Overhead SquatthenBurgener Warm Up as a group

As Fast As Possible21 Power Cleans 135/9521 Abmat Sit-Up21 Push-Ups15 S2O 135/9515 Reverse Crunch15 Box Jump 24/209 Thrusters 135/959 T2B9 Burpees*Must use same weight for all barbell movements.**Time Cap 12:00

EMOM 103 Power Snatch + 3 Overhead Squat*50-60% of 1RM Power Snatch

For time800m Run w/ Med Ball21 Step Ups w/ Med Ball each21 Abmat Sit-Ups w/ Med Ball400m Run w/ Med Ball15 Step Ups w/ Med Ball each15 Abmat Sit-Ups w/ Med Ball200m Run w/ Med Ball9 Step Ups w/ Med Ball each9 Abmat Sit-Ups w/ Med Ball* MB 20/14, Step Ups 24/20**Partner must hold wall […]

For Time4 Rounds of:15/12 calorie Echo Bike15 Chest-to-Bar Pull-Ups Rest 3 minutes Then, 3 Rounds of:20 Dumbbell Deadlifts (2×35/20 lb)20 Dumbbell Thrusters (2×35/20 lb) Rest 2 minutes Then, 2 Rounds of:25 Alternating Dumbbell Power Snatches (35/20 lb)25 Toes-to-Bars Rest 1 minute Finally, 1 Round of:30 Devil Presses (35/20 lb) Time Cap: 30 minutes

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3 Rounds for Quality5 Box Step Downs each leg5 Candlestick to Pistol each legRest 1:00

AMRAP6x2Cash-In 50 WB 20/1410 Back-Squats @40%10 T2B–3:00 Rest–Cash-In 50 HRPU10 Front-Squats @40%10 4ct Flutter-Kicks

Hip Halo as a groupthen2 sets5 Dynamic Squats5 Cossack Squats5 PVC Pass Throughs5 PVC Around the World each direction5 PVC Good Mornings5 Plank Shoulder Taps each arm

EMOM 103 Power Clean + 2 Front Squat + 1 Jerk*50 – 60% of 1RM Jerk