Boomerang

12 Minute AMRAP 6 Deadlift 8 Hand Release Push-ups 10 Box Jumps 60 T2B 60 Hollow Body Rocks

5 Wallball 1 Shuttle Run 10 Wallball 5 Shuttle Runs 20 Wallball 10 Shuttle Runs 40 Wallball 20 Wallball

Shoulder Press 10,7,5,3 20 Minute AMRAP 10 Bar Facing Burpees 20 Hang Power Cleans 30 Sit-ups

Deadlift 10,7,5,3 2 Rounds 16 Min cap 80 Russian KBS 40 Russian Twists 20 Goblet Squats 10 Shuttle Runs 50 Band side steps each

OH Squat 4×3 10 Minute AMRAP 30 DU’s 15 Power Snatch 75/55 50 GHD Sit-ups

4×5 Weighted Pull-ups (same weight) 4×3 min AMRAPS (1 min break in between) 10 Thrusters 5 Toes to Bar Skill work: Hang Snatch (bar or PVC only)

For 10 Minutes: Thruster / push press / push jerk / split jerk 1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. For…

5 Rounds for time: 10 Power Cleans 15 Push-ups 20 Stiff Legged Sit-ups “Circle of Squats” For 5 minutes: Every participant uses a medicine ball as a target. Working clockwise, each takes a turn squatting and touching the medicine ball…

3×5 Deadlift (same weight) 20 Minute AMRAP 5 Shoulder to Overhead 6 Front Squats 7 Sit-ups 8 Shuttle Runs

8 Minute AMRAP 5 Chin-ups 7 Amer. KBS 9 Burpees 10 Min. EMOM 6 T2B 15 Squats 5 Minutes Max DU’s