5 Rounds: 3 minutes of rowing 3 minutes of rest

Rest Day Enjoy a day of relaxing, see you Monday!

Partner workout, 20 minute AMRAP: 5 push ups 10 walking lunges 20 lateral line hops Alternate, rest while partner goes

5 sets of 5 barbell press and 5 pull ups

3 cycles: 30 KB swings 30 KB front squat 30 KB deadlift 30 KB front squat 30 KB swings 2 minutes rest

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

For time: 1-2-3-4-5-6-7-8-9-10 DB Front squats Burpees

For time, partitioned any way: 40 Inverted rows 80-cal. row 120 wall-ball shots, 10-lb. ball to 8 ft.

5 Rounds: 20 (10 ea) Single arm DB snatch 45 DU

5 sets for strength and technique: 5 ea. Behind the neck barbell lunges 5 Strict pull ups