ME Press 2-2-2-2-2 (on a 3 minute timer) ___ 21-15-9 One Arm Dumbbell Burpee (20/10#) Box Jumps (24/18″) On the One Arm DB Burpee you only have to stand and touch the dumbbell with… 

Weighted Back Extensions 10-10-10 (35/15#) Weighted Barbell Lunges 10-10-10 (45/30#) Alternate between the two movements with ~1-2 min rest between each. Lunge with barbell on back 10 each leg. _____ 5 RFT: Row 250M 5… 

TEAMWORK (3-5 man teams) Row 2K 100 Wallballs (20/10#) 200 Burpees 300 Russian KBS (53/35#) Row 2K

DE Press 10×2 – 70% of 1 RM – Every 90s ___ Annie 50-40-30-20-10 Sit Ups Double Unders  

ME Overhead Squat 2-2-2-2-2 (on a 3 minute clock) ___ Half Angie 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats You must complete all reps of one movement before moving to the… 

DE: Dead Hang Pull-ups 12×2 every 30s _____ 4 RFT: 50 American KBS (35/20#) 25 Squats