Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.

Strength Push Jerk (Heavy 1 REP!) Metcon 2 RFT 25 Wall Balls #20/14 25 KB Swings #53/35 Rx+ Wall Ball #30/20 KB Swing #70/53

Metcon Street Fight 4 Rounds 1 Min @ Each Station - Thrusters #95/65 - Cal Assault - Hang Cleans #95/65 - REST

Strength Deadlift (E3MOM Increase in weight to HEAVY 3 Rep Start @70%) Metcon 7 Min AMRAP 5 Burpee Box Jump Overs 20" 7 T2B

Metcon 4 RFT 15 Front Squats #115/75 15 Pull Ups 15 STOH #115/75 200m Run

Metcon (Time) 4x each partner completes: Bike 1 mile 12 KB Deadlifts 53/35 9 Step Up & Overs 6 Burpees Partner 2 can start as soon as Partner 1 is off the bike

Metcon "Annie" 50-40-30-20-10 Double-unders Sit-ups

Metcon 18 Min AMRAP Row 1000m Then: With remaining time AMRAP 20 T2B 20 DB Snatch #50/35 (Alt. Arms) 20 Push Ups

Metcon 5 RFT 10 Hang Cleans #135/95 12 Wall Balls #20/14 10 Box Jumps 24/20 Cap 20 Min

Strength Back Squat (1 set of 20 Reps @60-70%) CORE 2 Rounds 30 Weighted V-Ups 40 Mason Twist 50 Flutter Kicks