In Teams of 4 - AMRAP 30:  P1 - 12/10 Cal Ski, P2 - Double KB Front Rack Hold (44/26), P3 - Power Snatches (95/65), Ball Slam Burpees (20/15)

Shoulder Mobility

EMOM 20: 1. :50 Plank Hold, 2. 3 Rope Climbs, 3. 5 SLDL (each side) 4. Row for Cal 5. Rest

AMRAP 7: 30 DUs, 15 KB SDHP (62/44)

DUs/Stretch w/Extra Time

Front Squat - 7 @ 50%, 5 @ 60%, 5 @ 65%, 5x3 @ 75%, Max Ring MUs, then 1 set each @ 75%, 50%, 25%

EMOM 5: 5-4-3-2-1 Hang Power Cleans (70, 75, 80, 85, 90% of max), Rest 2 Minutes, For Time: Ski 2000m

AMRAP 5: Flight Simulator

Split Jerks - 5 @ 50%, 3 @ 60%, 3 @ 65%, 4x2 @ 75%

AMRAP 15: 35 Calorie Row, 30 Wall Balls (20/14), 25 Deadlifts (225/155), 20 HSPUs

DUs/Stretch w/Extra Time

EMOM 16: 1. 10 Strict Ring Dips, 2. 12 DB Box Step Ups (ec), 3. 200m Run, 4. Rest

For Time: 50 Single KB OH Lunges (ec 53/35), Run 800m, 50 Single KB OH Lunges

For Time: 100 DUs

5 Rounds: 5 Strict T2B w/ 3 Second hold at L sit on the decent, 5 Hi/Lo Windlmills, 10 Plate Sit Ups

For Time: 50 Devil's Presses (30/20), Rest 3 Minutes, 50 Burpee Box Jump Overs (24/20), Rest 3 Minutes, 50 Bar Facing Burpees

In Partners, E2MOM 28: Alternate 2 Rounds of 6 DB Clean and Jerks (40/30)/6 Plank Rows (ec), and Row for Calories

Lumbar Mobility

Power Clean - 5-3-1-1-1 Work up to 1 RM, Back Squat - 5 @ 65%, 3 @ 75%, 1 @ 85%

For Time: Run 400m, 40-30-20-10 Push Ups, Sit Ups, Air Squats, Run 400m

Handstand Walk Practice - 5 Minutes

Bench Press - 5 @ 65%, 3 @ 75%, 1 @ 85%, 5 Legless Rope Climbs

EMOM 5: 50-45-40-35-30 DUs, Rest 1 Minute, AMRAP 8: 6m Handstand Walk, 10 OH Lunges (ec 115/75)

AMRAP 5: Flight Simulator

Sprint Skis - 4x250m w/1 Minute of Rest Between, Deadlift - 5 @ 50%, 3 @ 60%, 3 @ 65%, 75%xAMAP

AMRAP 7: 5 Double Swings (53/35), 5 Double KB Cleans, 5 Burpees