Tabata 4: Hollow Body Rocks, Back Extensions

Max: HPS, Power Snatch, Squat Snatch

For Time: "Annie" 50-40-30-20-10 DUs (2:1 Singles), Sit Ups

EMOM 5: 4 Strict Pull Ups, 4 Strict Ring Dips

Max: HPC, Power Clean, Squat Clean

Alt EMOM 10: Ski for Cal with 5 Hang Power Cleans (175/115), OTB Burpees for Reps

"Erika's Fight Gone Bad" In Teams, 5 Rounds for Reps: 1. Alternating DB Snatches (50/35), 2. Box Jumps (30/24), 3. Air Squats, 4. Row for Cal, Rest 1 Minute Between Rounds

EMOM 9: 3 Strict Pull Ups, 3 Strict Ring Dips

Max Make Up, EMOM 16: 1. 12 Heavy Wall Balls, 2. 12 Wall Ball Sit Ups, 3. Ski 14/15 Cal, 4. Rest

For Time: 50 Manmakers (35/25)

Reverse Tabata 4: Chin Over Bar Hangs

Max: Bench Press (5 @ 50%, 3 @ 60%, 2 @ 70@%, 1-2 @ 75% +)

AMRAP 9: Row 12/10 Cal, 10 KB SDHP (62/44), 5 Burpees

EMOM 7: 3 Strict Pull Ups, 3 Strict Ring Dips

Max: Deadlift (5 @ 50%, 3 @ 60%, 2 @ 70@%, 1-2 @ 75% +)

For Time: 50 Hang Power Snatches (95/65), 50 OH Lunges (ec), EMOM 20 DUs

Reverse Tabata 4: False Grip Holds/Bar Hang in Hollow Body Position

Max: Strict Press, Push Press (5 @ 50%, 3 @ 60%, 2 @ 70@%, 1-2 @ 75% +)

For Time: Run 900m, 30 Push Press (125/85), 30 T2B

3 Minutes RMU/BMU/C2B/PU Free Practice, then EMOM 5: 3 Strict Pull Ups, 3 Strict Ring Dips

Max: Back Squat (5 @ 50%, 3 @ 60%, 2 @ 70@%, 1-2 @ 75% +)

AMRAP 7: 2, 4, 6...DB Step Ups (53/35 on 18/14), Ball Slams (20/15)

In Partners for Reps, EMOM for 30 Alternating Rounds: 100m Sprint Run and 5 KB SDHP (53/35)/Burpees for Reps. Weighted vest optional.

For Time: 40 HSPU (5 minute cap)

Deadlift - 60% 1x3, 65% 1x2, 70% 1x2, 80% 1x1, 4x12 Heavy DB Step Ups

For Time: 100 DUs, 1000m Ski, 100 DUs