Strength Hang power snatch + overhead squat Heavy 2 Workout 10 RFT 3 Hang power snatch (75/55) 3 Burpees over the bar *10 min time cap*

Workout 4 RFT 21 Wall ball (20/14) 18 DB Deadlift (50/35) 15 Toes to bar 12/9 cal Bike

Strength 1 Back squats Heavy 3 **In the time allotted by the coach, build up to a heavy 3 reps. You should be able to get in *at least* 5 sets. **Record your last 3 [...]

REST DAY! Get outside and do something fun. Find a rainbow. Or just relax! See you tomorrow!

Partner Workout 30 RFT 3 Strict pull ups 4 Devil’s Press (45/30) 5 Box jumps (30/24) *Partners alternate rounds, completing 15 rounds each

NO PRANKS HERE! Strength Deadlift 3 x 5, with a 3 second negative each rep Workout 10 min AMRAP 6 KB Clean with squat (53/35) 12 Amer KB Swings (53/35) 100m sprint