Tabata Hand stand hold either free standing or on the wall. Dead Lift 3-3-3-3-3 Work up to a heavy triple for the day start with around 50% For time: Helen- 3RFT 400 m run 21 KB swings 12 pull ups

EMOM 10 minutes one power clean plus two push press pick a challenging weight Back squats 5-5-5-5-5 work up to a heavy set of 5 while maintaining good form. For time: 21-15-9 Calorie Row Thrusters 95/ 65 Rx

EMOM 10 Mins – 5 strict press For time: 100 Kettle bell swings At the top of each minute do 5 burpees. 53/35 Challenge weight 70/44

Muscle up Skill work and Pistol Skill work EMOM 10 Odd 5-10 Kipping swings Even 30 seconds plank hold 50-40-30-20-10 Double unders Squat Clean thruster (cluster)135/95 10-8-6-4-2

Tabata Front Squats at 50-60% of max, score is total reps. No rack For Time: 1 Mile run Rest 5 mins 100 Ab mat sit ups

EMOM 10 mins max HSPU hold L- Sit hold Split Jerk 2-2-2-2-2 Work up to a heavy double for the day make sure to maintain consistent form For Time: 21-18-15-12-9-6-3 Air Squat Power Clean 115/75 Rx

Tabata Pull ups , your score is going to be the lowest number of the reps in the round Back squat 10-10-10-10 Work up to a heavy set of 10 back squats for the day. For time: 21-15-9 Dead Lift 225/155 Rx Burpees

EMOM 12 Mins Alternating 1 Rope Climb, 5 Dead Lifts @ 65-70% 5 Rounds with 1 minute on each station,score is total reps Toe to bar Two arm dumbbell hang squat clean 45/30 lb Row for calories Rest