Emom 10 1: 10 trap bar deadlift (choose weight) 2: 15 sit-ups Emom 10 1: 30 seconds hang clean & jerk 95/65 2: 20 trx rows No score. Log completion.

Amrap 15m 5 pull ups 10 push-ups 15 cal rowing 20 kb swings 53/35 Pull ups: reminder, your chin must go over the bar at the top and elbows lock out at the bottom. Kipping or strict. Standard is the same. Push ups: stiff body and core. Elbows break 90°, lock out at the top.

10 Rounds for time: 15 deadlift 135/95 60 jump rope /20 double under 15 abmat sit-ups

Amrap 12 minutes Wearing a 45lb weight vest 10 box over 20” 10 burpees

For time: count up 1 rep to 10 1 cal rowing 1 hang clean & jerk 65/45 1 per side kb snatch 35/little red 2 cal 2 hang clean & jerk 2 /s kb hang snatch 3,4,5………10 Add one rep per round until the 10 cal, 10 clean & jerk , 10/s snatch.

Amrap 10m 10 shoulder to overhead 95/65 10 burpee box over 20” Burpee box over: chest and quads touch the ground, stand up, jump/step over the box. That’s one. Both feet must touch the top of the box.

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