A. Pendlay Rows and Goodmornigs

4×12 of each ascend weight

B. MetCon

5 rounds

10 SDLHP 95/65

10 Pull-ups

10 pistols

A. Hollow Rocks

B. Front Squat

C. MetCon

For Time

400 m run

100 double unders

50 air squats

25 man makers 35/20

400 m run

A. Plank + Push-ups

B. Bench Press

2×12 @ 40%

5×12 @ 50-55%

C. MetCon.

3 rounds

30 kB Snatch 53/35

30 K2E

15 min cap

A. Chin ups

B. Clean and Jerk

C. MetCon

10 min AMRAP

14 DB deadlifts

14 alternating DB Press

-scaled: 25/15

-intermediate: 35/20

-RX: 50/35

A. Double unders

B. R. Deadlifts EMOM

C. MetCon

21-15-9 reps for time of:

Snatches

Box jumps

Men: 115 lb., 24-in. box

Women: 75 lb., 20-in. box

A. Handstand Holds

5x:20 *add a 1-3 strict HSPUs at the beginning Of the Hold

B. Strict Press

C. MetCon

5 rounds

200 m run

5 power Cleans 165/115

5 burpees

16 min cap

A. Front Squat

B. MetCon

2 rounds

800 m run

50 double unders

10 Thrusters 115/75

20 min cap

A. Snatch

B. MetCon

25 power snatch 95/65

25 handstand push-ups

25 toes to bar

12 min AMRAP

A. Core

B. Bench Press

C. MetCon

40-30-20

Air squats

20-15-9

DB strict Press 35/20

15 min cap