3 Sets:

• Overhead Backwards MB Toss x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

• 30 Calorie Row
• 25 Squat Clean Thrusters
• 20 Burpee Pull Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

• 10 Single Arm Alt. DB Snatch
• 20 Air Squats
• 30 Double Unders

• 10 Minutes Mobility

3 Sets:

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

• 40 Calorie Row
• 30 Squat Clean Thrusters 95/65
• 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

• 10 Single Arm Alt. DB Snatch 60/40
• 20 Alt. Pistols
• 30 Double Unders

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

• High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

• 40 Calorie Row
• 30 Squat Clean Thrusters 115/80
• 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

• 10 Single Arm Alt. DB Snatch 70/50
• 20 Alt. Pistols
• 30 Double Unders

• 10 Minutes Mobility