19.1 15 Minute AMRAP: 19 wall balls 19 calorie row

5 sets: 3 each Turkish Get ups alternate with 6 strict pull ups Max burpees in 5 minutes

1 Rep Max Strict press Then... 4 rounds: 16 Reverse lunges 16 Push press

13 min AMRAP: 55 Deadlift 55 Wall Ball 55 Calorie Row 55 Hand release push ups

5 sets: 10 DB bench press alternate with 10 ring/inverted rows The, for time: Row 500m

"18.2" For time: 1-2-3-4-5-6-7-8-9-10 DB Front squats Burpees over bar (DBs)

"Fran" For time: 21-15-9 Thrusters Pull ups

20 minute AMRAP: 5 Push ups 10 Sit ups 25 Double unders

5 sets of 5 each leg Step ups With a partner: Max cal in 10 min on bike Max cal in 10 min. on rower

Deadlift 5 sets of 8 reps then... 5 minute AMRAP: 10 Deadlifts 10 Sit ups