Part 1Pause Back Squat4-4-4-4 Part 2Push Press4-4-4-4 Accessory WorkFor quality:3 Dumbbell Rollbacks, pick load3 Box Hamstring CurlsHollow Hold, 20 secs6 Dumbbell Rollbacks, pick load6 Box Hamstring CurlsHollow Hold, 20 secs9 Dumbbell Rollbacks, pick load9 Box Hamstring CurlsHollow Hold, 20 secs12

Part 1For time:30 Overhead Squats, 75/55 lbs5 Rope Climbs20 Overhead Squats, 75/55 lbs3 Rope Climbs10 Overhead Squats, 75/55 lbs1 Rope Climb Rest 2 minutes Part 2For time:Farmers Carry, pick load, 50 m10 Ring Muscle-upsFarmers Carry, pick load, 40 m8 Ring

Open Workout 24.1 For time:21 Dumbbell Snatch (arm 1), 50/35 lbs21 Lateral Burpees Over Dumbbell21 Dumbbell Snatch (arm 2), 50/35 lbs21 Lateral Burpees Over Dumbbell15 Dumbbell Snatch (arm 1), 50/35 lbs15 Lateral Burpees Over Dumbbell15 Dumbbell Snatch (arm 2), 50/35

Part 1Cluster 1×1*find a heavy in Cluster in 10 minutes Part 2For time:10 Thrusters, 135/95 lbs50 Double Unders8 Thrusters, 135/95 lbs40 Double Unders6 Thrusters, 135/95 lbs30 Double Unders4 Thrusters, 135/95 lbs20 Double Unders2 Thrusters, 135/95 lbs10 Double UndersGoal: Sub 8

Part 1AMRAP 12 mins:30/25 Bike Calories20 Alternating Goblet Lunges, 53/35 lbs10 Strict Pull-ups Directly into… Part 2AMRAP 12 mins: 30/25 Row Calories20 Box Jumps, 24/20 in10 Strict Handstand Push-ups Directly into… Part 3AMRAP 12 mins:30/25 Ski Erg Calories20 Medicine Ball

For time:20 Clean & Jerks, 185/125 lbs40 Devil Press, 40/30 lbs60 Toes-to-bars Goal: Sub 18 mins Post Work3 rounds for quality of:Recovery Bike, 2 mins10 Lying Leg Crossovers5 Down Dog-to-Up Dogs

Weekly ChallengeGet 8+ hours of sleep at least 4 nights this week!! Part 1Pause Back Squat5-5-5 Part 2Push Press5-5-5 AccessoryFor quality:75 Band Face PullsT Balance Hold, L 1 min/R 1 min45 Banded Bicep Curls

For time:200 Double Unders40 Toes-to-bars20 Deadlifts, 275/185 lbs150 Double Unders40 Pull-ups20 Power Cleans, 185/155 lbs100 Double Unders20 Ring Muscle-ups20 Push Jerks, 155/135 lbsGoal: Sub 25 mins *Complete in teams of 2. Share reps as you like. Post Work3 rounds for

For time:100 Dumbbell Box Step Overs, 50/35 lbsTime Cap: 15 mins Post Work1. Bike until the running clock hits the 20 min mark2. Foam roll and stretch out anything that needs attention.

5 rounds, 3 mins each, for max reps of:Row, 500 mmax reps in remaining time Burpee Over DumbbellsRest 2 mins Post WorkFor quality:2x 10 Sphinx Push-ups2x 12 Dumbbell Pec Flies, pick load3x 15 Shrugs, pick load