For Time 21 – 15 – 9 Power Clean (155/105) Pull Up Then 2 Rds 200 Meter Run 50 Double Unders

Skills Class / Fundamentals – 5:30pm OR Rest Day

800 Meter Run Then 4 Rds 5 Muscle Up 10 Shoulder To Overhead (95/65) 15 Box Jump Then 800 Meter Run

Front Squat – 15 Minutes To Establish 1RM Rest 5 Minutes 3 RFT 50′ Walking Lunge 10 HSPU 20 Sit Ups  

Rest Day – Enjoy The Day  

Hang Snatch – Every 30 Seconds For 5 Minutes @ 75% 1RM Rest 5 Minutes 4 RFT 10 Deadlift (185/135) 100 Meter Run 15 Burpee 100 Meter Run

For Time 150 KB Swing 100 Wall Ball

AMARAP In 15 Minutes 5 Power Clean (135/95) 10 Ring Dips Suicide Sprint 0-5, 0-10, 0-15 Rest 5 Minutes Plank Hold 4 x 1 Minute

Skills / Fundamentals Class 5:30pm OR Rest Day

For Time 21 – 15 – 9 Sumo Deadlift High Pull (95/65) Box Jump Then 21 – 15 – 9 Overhead Squat  (95/65) Toes To Bar