Pull up work: Negatives 3 Rounds for time: 400m Run 20 Overhead squats

5 sets: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 3 minute clock

5 Rounds: 10 Deadlifts 10 Burpees

For time: 5000m Row

10 minute cut off: 200 feet front rack walking lunge 50 DB box step ups 50 DB presses 200 feet bear crawl

For time: 30 KB Swings 30 KB Front squats 30 KB Deadlifts 30 KB Front squats 30 KB Swings 3 cycles with 2 minutes between

For time: 10-20-30-40-50 DB Snatches 15-15-15-15-15 Burpee box jump overs

15 min AMRAP: 10 KB Swings 15 Double unders Run to corner of 37th & P

20 min. AMRAP: 10 Ring rows 20 Push ups 30 Air squats

Front squat 5, 5, 5, 5, 5