Boomerang

15 Minutes Heavy Snatch work 9-12-15-18 with 10min cap Ring Dips Box Jumps

3 Minute AMRAPx4 with 1 minute rest between 3 SDHP 6 Push Press 9 Sit-ups 8x10sec on 20sec off Hollow body Rocks Wt’d Ring Dips 4×3

Front Squat 4×5 (same weight) 15 min AMRAP: 10 Wall Ball 40 Mountain Climbers 5 Shuttle Runs 80 GHD Extension

For time: 30 Medicine Ball Cleans 30 Ring Dips 30 Medicine Ball Cleans 30 Pull-Ups 30 Medicine Ball Cleans 30 Push-Ups 30 Medicine Ball Cleans

“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups

5×5 Wt’d Pull-Ups   6 Rounds ( 8 Min cap) 10 Deadlift 5 HSPU   60 Side steps each leg

6 Minute AMRAP x 3 with 2 minute rest between 6 Ring Rows 12 OH Alt Lunges 24 DU’s   GHD’s 4×5

15 Minute AMRAP 150 DU’s 15 T2B 15OHS

10 Minute Snatch Work 10 Minute AMRAP 6 Deadlift 16 Goblet Step-Ups 32 DU’s 3/1 60 T2B