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Burn 21-18-15-12-9-6DB ThrustersDB Box Step Ups or Alt. MB PistolsKnees-to-elbows *15 minute time cap.

Workout perform every 5 min.:Row 200 m100 m Sand Bag Carry 50/3525 Deadlifts (185/135 lb.)20 Lateral Over-the-bar Jumps3 rounds

Workout 2 min.: Double-unders2 min.: Barbell Overhead Hold (115/75 lb.)2 min.: Double-unders2 min.: Front-rack Hold2 min.: 200-m SA Farmers Carry (50/35 lb.)2 rounds

Workout Metcon (AMRAP – Rounds and Reps) 4 Hang Power Cleans (185/135 lb.)8 Single DB Devil’s Presses (50/35 lb.)18 Wall Balls (20/14 lb.)AMRAP 4 min.Rest

Workout 10 Rounds For Time: 3 Snatches (135/95 lb)3 Burpees Over the Bar *10 min cap Project Posterior Chain – Session #3 7 Weighted Good

Workout 25 Box Jumps (24/20 in.)25 Sit-ups25 Back Squats (135/95 lb.)25 Barbell Wipers3 roundsStraight into:Run 1 mile *25 min cap

Workout

Burn Run 400 m25 BurpeesRun 400 m50 DB Step-upsRun 400 m25 BurpeesRun 400 m *15 minute time cap

Workout 30 MB Hug Squats (20/14 lb.)20 Russian KB Swings (53/35)10 Ring Dips or Paralette Dips50 MB Hug Walking Lunges20 KB SDHPs10 Ring Dips or

Workout OH Squats3-3-3-3-3 *Lift every 2 minutes. *Find a heavy set of 3. 24 Lateral Barbell Hops8 OH Squats (95/65 lb.)AMRAP 5 min.