12 Minute AMRAP:

• 10 Single Arm Thrusters
• 10 Burpee Box Jump Overs
• 10 Single Arm Thrusters
• 10 Burpee Box Jump Overs
• 1 Lap

For time 4 Rounds

• Sled pull 100'                                                               
  
• HS walk 50'
  
• Sprint 50' 

I go-you-go, while one partner works, other is accumulating max calories on bike. One partner must finish one round before they switch positions.

7 Minutes for pair to find:

RX & Individual: 1 rep-max each of; 2 Front squats + 1 Shoulder-to-overhead + 2 Back squats

Masters: 1 rep-max each of; 2 Front squats + 1 Shoulder-to-overhead + 2 Back squats

Intermediate: 4 front squats +1 shoulder-to-overhead

Scaled: 4 Front Squats + 1 Shoulder-to-Overhead

**from ground, bar cannot come back to ground during complex** 

For Time: 

• 15 Pull-ups/Ring Rows
  
• 5 Snatches/ Cleans
  
• 15 Pull-ups/Ring Rows
  
• 5 Snatches/Cleans
  
• 10 Chest-to-bar pull-ups/ Ring Rows/Pull-Ups
  
• 5 Snatches/Cleans
  
• 10 Chest-to-bar pull-ups/ Ring Rows/Pull-Ups
  
• 5 Snatches/ Cleans
  
• 10 BMU/ Ring Rows/ Pull-Ups
  
• 5 Snatches/ Cleans
  
• 10 BMU/ Ring Rows/Pull-Ups
  
• 5 Snatches/ Cleans
  

10 Minute time cap