Boomerang

For time: 40 Backsquats 200m Run 30 Backsquats 400m Run 20 Backsquats 600m Run 10 Backsquats

3 Rounds 100 DU’s 20 Pull-ups 20 Box Jumps 20 Push Ups 20 20 DL 20 Wallballs

15 Minute Cap 2 Rounds 10 Hang Power Snatch 10 OHS Rest 1 minute 2 Rounds 12 Hang Power Snatch 12 OHS Rest 1minute 2 Rounds 14 Hang Power Snatch 14 OHS 10 Minute Snatch Balance 3×8 Weighted Pull-ups

Skill: Hang Clean w/ bar 2 – 5 Minute AMRAPs (2 min break in between) 4 Dead Hang Pull-ups 8/8 Bulldog Sit-ups 16 Goblet Squats 40 Weighted GHD Hip Extensions

10-7-5-3 Deadlifts 2 Rounds for time: 30 Kettlebell SDHP 30 Wall Ball Skill Work: 30 Lateral Steps with a Band (each leg)

Front Squat 4 x 5 20 Minute AMRAP 1 Mile Run then with remaining time 10 Box Jump 12 American KB swings 14 Sit-ups

Shoulder Press – 4×5 increasing wt. 4 Rounds with 10 minute Cap 30 DU’s 3/1 singles 20 Alt. Overhead KB Lunges 10 Pull-ups Bottom of ring dip hold 5×15 seconds

In teams of two, 10 Rounds of: 12 Deadlifts 9 Hang Cleans 6 Push Jerk (one partner completes a round, only one person can work at a time)