AMRAP 16

- 15x DL (155/115)
- 10x Jumping lunges
- 10x Pistol

AMRAP 16

- 15x DL (155/115)
- 10x Jumping lunges
- 10x Pistol

Team of 2

- 200x WB
- Athlete 1- WB
- Athlete 2- Cal Row
- Swap E2MO

Free Choice Friday

Complete for time

- 75x SU
- 5x Burpee
- 75x Russian Twist
- 5x Burpee
- 50x SU
- 5x Burpee
- 50x Russian Twist
- 5x Burpee
- 25x SU
- 5x Burpee
- 25x Russian Twist

3 RFT

- 400m Run
- 12x PU
- 9x C&J (115/75)

4 RFT

- 25x WB (20/14)
- 10x Dips
- 10x HRPU
- 25x DU

Tabata – Bar Hang

Directly into AMRAP 14

- 100m Farmer carry (53/35)
- 10x Cal Row
- 10x PU

Team of 2

* Partner A – 100m OH KB walk

* Partner B works on

AMRAP 25

- 5x Push Press (115/75)
- 5x TTB
- 10x WB (20/14)

Free Choice Friday

EMOM 30

- 10x KB snatch R
- 10x KB snatch L
- 10x KB thruster R
- 10x KB thruster L
- Rest 1 min