Amrap 16' 50 air squat 40 push ups 30 pull ups 20 DB overhead squat @ 22.5/15 kg 10 bar muscle ups

5 rounds of 3 min ON / 3 min OFF 30 - 25 - 20 - 15 - 10 calories row/ski/assault bike + 7 push jerk @ 80/50 kg + max burpees, in the remaining time

Strength Cycle - W5 D1 Back Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 @ 90% ::: ::: ::: ::: ::: Cool Down 5-10' stretching / foam roller

In 24 minutes, max meters as a team of 3 on rower/skierg - 1 minute each person *after each effort, alternates 8 strict pull ups or 8 thrusters @ 60/40 kg (opt. DBs/KBs/fatbar)

Strength Cycle - W4 D2 Deadlift 5/4/3   5/4/3  @ 75-80-85 % ::: ::: ::: Finisher TBA

For Time 21 - 18 - 15 - 12 - 9 hang power snatch @ 40/30 kg toes to bar

Strength Cycle - W4 D1 Back Squat 5 - 5 - 5 - 5 - 5 @ 85 % --- --- --- Cool Down 30 strict hspu, for quality

3 rounds , for reps, of 1 min - alt. DB snatch 1 min - burpees 1 min - box jumps over 1 min - chest to bar 1 min - cal bike rest 1 min

Strength Cycle - W3 D2 Back Squat 4 - 4 - 4 - 4 - 4 - 4 @ 85 % - rest -   Finisher 2 x 1 min max cals on Assault Bike - rest as needed

Team 2x For Time 300 double unders 150 wall balls 100 toes to bar 50 clean & jerk @ 70/45 kg - split reps as u prefer -