AMRAP 18′

5 Hang powewr Clean 43/33

10 Front Squat

15 Push Press

EMOM 15′

1′ Row 15/12 Cal

2′ 12 Dumbell Thruster

3′ 12 pull Up

4′ 15 wall Ball

5′ 15 Swing

AMRAP 16′

12 DL@ 80/60

9 Swing 24/16

6 Box Over

JACK

Max Rounds in 20′

10 Push Press 50/35

10 Swing 24/16

10 Box Jump

NATE

Amrap 20′

2 BMU

4 HSPU

8 Swing 32/24

21-15-9

Power Clean 60/40

Pull Up

Each set perform 20 Swing 24/16

1′ ME Wall Ball

1′ ME Burpee On Plate

1′ ME Box Jump

1′ ME Push Press 30/20

1′ ME Cal Row

1′ Rest

AMRAP 8′

A) 10 Dumbell Squat Clean

B) ME Row

Rest 2′

AMRAP 8′

A) 16 OH Plate Lunges

B) ME Shuttle Run

3RFT

50 Swing 24/16

40 wall Ball 9/6

30 Box Over

EMOM 16′

1′ ME Push Press 30/20

2′ 10 Ring Dip

3′ ME Row/Cal

4′ 15 Swing 24/16