20 Min AMRAP: 5 x Power Cleans (65/45kg) 10 x Toes 2 Bar 15 Wall Ball ( M 9 kg – 10’, W 7kg – 9’)

 5 Rounds for time of: 400m run  15 Overhead Squats @ 42.5/30kg, or 15 x Back Squats @ 50% of 1RM Followed by Muscle Up Progressions if time permits

Army Sgt. Keith Adam Coe 10 rounds for time of: 10 x Thrusters 42.5/30kg, 10 x Ring Push Ups (will scale to normal push ups or ring knee push ups)

10 min AMRAP (reps): 60 Bar-facing burpees 30 Overhead squats (Men: 55kg / Women: 40kg) 10 Muscle-ups

Power Cleans 3 x 3 Squat Cleans 3 x 3 Push Press 3 x 3

3 rounds for time 400m Run 21 KB Swings 12 Pull Ups

5 min AMRAP: Medicine ball cleans plus Push Press Cash out: 10-1 / 1-10 Burpees Kettlebell Swings