"DIane" 21-15-9 Dead lift, H.S.P.U.

20 Min. A.M.R.A.P. Of 6 Pull-Ups, 9 Push-Ups, 12 Jump Squats

*Skill: Pull-Ups Or D-Unders

For Time 800M Run, 21 D.B. Burpee, 21 Box Jump, 400M Run, 21 D.B. Burpee, 21 Box Jump, 800M Run

35/25

Push Jerks 3 3 3 3

Death By Air Squats, Pull-Ups

3 Rounds Of 500M Run, 15 K.B.S, 10 T.2.B.

3xs max plank, strict knees to elbow

For Time 800M Run, 70 D.Unders, 60 Sit-ups,50 Box-Jumps, 40 D.B. Push Press, 30 Pull-Ups, 20 Dead-Lifts

225/155

Hang Squat Clean 5 5 5 5 5 5 5

7 Rounds 250M Run 15 Burpees

15 Min. A.M.R.A.P. Of 6 T.2.B, 9 Push Ups, 12 Squats

*Core Crawl

3 Rounds 15 D.B. Squat Cleans, 15 Pull Ups, 400M Run

"Jack" 20 Min. A.M.R.A.P. Of 10 Push Press, 10 Box Jumps, 10 K.B.S.

Front Squat 5 5 5 5 5 5 5

*tabata surprise

10-1 ! H.S.P.U., Jumping Lunge, and ends with a 400M Med Ball Run

20/14

21 Dead Lifts, 800M Run, 15 Dead Lifts, 400M Run, 9 Dead Lifts 200M Run

225/155