"White" Five rounds of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead 400m run

Strength Press 5 x 5 Workout 3 RFT 400m run 10 Burpee box jumps (24/20) 7 DB G2OH (2-45/30)

Strength Back squat 5 x 5 Workout 30-25-20-15-10-5 Step ups (2-45/30, 1=1) Weighted sit ups (1-45/30) 20" box for all **25 min time cap**

Workout 20 min AMRAP 50 Double unders 200m Farmer's carry (2-53/35) 10 Handstand push ups

Strength Barbell split squat 3-3-3-3-3 Partner Workout 1-2-3-4-5-4-3-2-1 Swing Clean Squat Press Thruster Rx - 2 KBs-53/35