21-18-15-12-9 DB thrusters, 55/35 100-80-60-40-20 Double unders Post times to

3 rounds of: 20 wall shots, 20/14 30 sit-ups 400m

5 rounds (15min cap) 5 overhead complexes 5 pull-up complexes

21-15-9-15-21 Deadlifts, 225/155 Handstand push-ups Post times to comments.

15 min amrap: 20 kb snatches, 53/35 10 kb facing

Workout 17.3 *Prior to 8:00, complete:3 rounds of:  6 chest-to-bar pull-ups  6

EMOM for 20 minutes: Odd: 20/18 calorie row Even min:

21-15-9 reps of: Thrusters, 50/35 Chest 2 bar pull-ups Post

Develop a max of the following complex: 1 squat snatch