Back Squat5-5-5-5-5 Press5-5-5-5-555-63-70-77-85 %1rm31×0

As a team complete as many rounds of the following as possible in 25 minutes150 Wall balls (20 lbs to 10′ target)100 Single Unders (unbroken)30 Pull-ups30 Ring dips Wallballs:You may switch whenever you like.However you MUST switch on a ‘fault’.Missing the targetMissing the catch (dropping the ball)Missing depth on the squat Single Unders: one member must complete the 100 reps unbroken. If a fault should occur with the single unders another team member must take over and start from 0. No points are awarded for faulty attempts.

3 roundsDB Press Max reps at 70 %1rm Complete 21-15-9 of the following.50 pound Dumbbell Swing50 pound Dumbbell Lunge50 pound Dumbbell Dip

Front Squat 7×6 Complete 7 rounds for time:115 pound Push-press, 1520″ Box Jump, 12

Press 7×6 As a team row as far as possible in 18 minutes.

Weight Pull-up 5-3-1-5-3-1 Complete as many rounds of the following as possible in 12 minutes.100 single unders (unbroken)155 pound Hang Power Cleans, 3 repsEvery round add 3 Hang power Cleans

Back Squat 7×6 Complete as many rounds of the following as possible in 9 minutes.95 Pound Overhead Squat 3 reps3 ring dips Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed.

Team Workout: Complete as many rounds of the following as possible in 20 minutes. Move 50% of the teams collective body weight 100 feet. Mix and match bumper plates and dumbbells as needed to create the load.No more than 1/2 the team can be working at any one time. The load mustbe carried. Weights in contact with the ground can not be moved forward. Post rounds completed to comments.

3 roundsDB Press Max Reps Pull-up Volume Training Teams of 2Complete as many 20 pound Wallballs as possible in 12 minutes.

Front Squat 6×7 Complete as many rounds of following as possible in 9 minutes.Dumbbell swings 50 pounds, 15 reps12 Toes to Bar155 Deadlift, 9 reps