Power Snatch Build to a Heavy Single "Hot Flash" 30-20-10: Power Snatches (95) Assault Bike Calories

"Tee Time" 5 Rounds: 20 Russian Kettlebell Swings (70/53) 35 AbMat Sit-ups 500/400 Meter Row

"Rest Stop" AMRAP 5: 600 Meter Run 1 Round of "Cindy" Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of "Cindy" Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of "Cindy" Max Squat Cleans (185/135)

Press Complex Build to a Heavy Complex: 2 Push Presses 3 Push Jerks "Overreaction" 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24"/20") Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24"/20")

"Ladybug" 3 Rounds For Time: 1 Round of "Kelly" 1 Round of "Helen" 1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) (Kilos: 9/6) 30 Box Jumps (24"/20") 1 Round of "Helen": 400 Meter Run 21 Kettlebell Swings (53/35) (Kilos: 24/16) 12 Pull-ups

"DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105

"Central Park" 5 Rounds: 100' Walking Lunge 30 AbMat Sit-ups 30/21 Assault Bike

10k Row for time!

"7 Wonders" 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds: 7 Double Dumbbell Deadlifts (50's/35's) 7 Toes to Bar 7 Double Dumbbell Push Presses (50's/35's)

"Unicycle" AMRAP 10: 60/45 Calorie Assault Bike 100 Double Unders Time Remaining: Max Power Snatches (115/85)