E2MOM x 6 sets

1 Snatch Panda Pull +

1 Power Snatch +

1 Squat Snatch *:3s pause in catch

*FORM FIRST!! Keep all reps under 80%!

5 Rounds *each for time

15/12 cal row

50 DU/SU

15 burps over erg

*Rest 2 minutes* *Each round is an ALL OUT SPRINT!! You will have plenty of rest in order to give 100% every time!

Back Squats (5 x5 *E2MOM)

*Start at 70% and build

6 Rounds (3 rounds each)

Alternate between A and B

A) In 1 min, perform: 8 BJO (24/20) then, MAX Wallball (20/14) Rx+ 30/20

*Rest :30 sec*

B) In 1 min, perform 8 TNG C&J (95/65) Rx+ 115/80 then, MAX HSPU (or standing strict press)

*Rest :30s*

**Rest 2 minutes, then REPEAT

Helen (Time)

3 Round for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Mectcon (No Measure)

3 Rounds NFT

20 Banded pull-aparts

20 Heavy rKBS

20 UB V-ups

*Rest 3 min*

1-arm DB Bench Press (4 x10 each * E3MOM)

*warm-up to moderate weight you could do for ~20 reps, attempting to increase weight every round

20 DB Alt Box Step-ups (40/30, 18``) Rx+ 50/35

10 Man-makers

20 DB Alt Box Step-ups

8 Man-makers

20 DB Alt Box Step-ups

6 Man-makers

20 DB Alt Box Step-ups

4 Man-makers

20 DB Alt Box Step-ups

2 Man makers

1-arm DB Bench Press (4 x 10 each *E3MOM)

*warm-up to moderate weight you could do for ~20 reps, attempting to increase weight every round

Cardio Assault (Time)

1 mile run

100 Cal Row

300 DU (600 singles)

Stars and Stripes (Time)

50 1-arm KB Thrusters (53/35) Rx+ 70/53

13 Burpees

50 Alt KB push-ups

13 Burpees

50 SDLHP

13 Burpees

50 KB Box Step-overs

13 Burpees

50 KBS

13 Burpees

Black Jack (21's) ( Time)

21 Cal Row

1 Ball Slam (40/30) + 20 Cal Row

2 Ball Slams + 19 Cal Row

3 Ball Slams + 18 Cal Row

4 Ball Slams + 17 Cal Row...etc.

...until you end on 21 Ball Slams.