Back Squat3-3-3 Complete 5 rounds of the following for time:135 pound Hang Clean and Jerk, 5 rep20″ Box Jump, 7 reps Post time to complete to comments.

Complete 2 rounds of the following with a partner. Wall BallsSingle undersAnterior reachesSitups (no anchors)Box JumpsRow for caloriesGoblet SquatsPush-upsLungesBody Rows Each station includes 60 second of work followed by 60 seconds of rest.

Arch Body Rock 3x12rTrunk Circles x10 4 roundsRowDouble UndersPush-press In this workout you move from each of three stations after aminute. The clock does not reset or stop between exercises. This is athree-minute round from which a one-minute break is allowed beforerepeating. On call of “rotate”, the athletes must move to next stationimmediately for best score. One point is given for each rep, except onthe rower where each calorie is one point. Add your points and post them to comments.

Snatch Balance5-5-5 21-15-935 pound Dumbbell Squat Clean Thruster20″ Box Jump Post loads and time to comments.

Bent Hollow body Rock 3x12rTable x 30 seconds Complete 6 rounds of the following:Jump Touches, 18″35 pound Dumbbell SwingsPush-ups The each interval is 25 seconds of work followed by 12 seconds of rest. On the call of rotate move to the next station for the best score. The score is the total number of reps completed. Post reps to comments.

Snatch High Pull5-5-5 Complete as many rounds of the following as possible in 15 minutes:2 Pull-ups2 Anterior Reaches100 foot Bear Crawl Each round add 2 reps to the pull-ups and Anterior Reaches each round.

Overhead Squat5-5-5 10!115 pound Hang SnatchRing Dip

Rest Day, Reflect, Reset.

#OptOutsideTake a long hike (40-60 minutes) Post a picture your outdoor choice in the comments.

Skill: Handstand Balancing Complete 6 rounds of the following:6 Front Squats, 75% 1rm, rest 60 seconds6 Pull-ups, 75% 1rm, rest 60 seconds rest 5 minutes Complete 6 rounds of the followingDumbbell Lunges, 8 each side 75/55 rest 60 secondsFarmers Walk, 135/95 80 feet rest 60 seconds