Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds

5 sets: 5 Barbell press alternate with inverted ring rows x 10 Finish with: 20 calorie bike for time

15 minute AMRAP: 10 Ball ground to overhead 15 Sit ups Run to corner of 37th & P

5 Rounds: 20 Single arm DB snatch 45 Double unders

Max reps in 3 minutes of burpee box step over -Rest 3 minutes- 15 Power snatch for time -Rest 3 minutes- Max reps in 3 minutes of wall balls

High Bar Back Squat 5-5-5-5-5

5 Rounds: 10 Deadlifts 10 Burpees

20 minute AMRAP: 2 ea. Turkish get up 5 ea. Single arm overhead walking lunge Run 400m

15 minute AMRAP: 9 deadlifts 12 push ups 15 box jumps

For time: 21-15-9 DB Thruster Ring row