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Part A: 5x1 Max Front Squat Part B: Complete as many Rounds of the following complex as possible in 12 Minutes Suggested weight is M#135/W#95- scale accordingly 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push-Press/ Push Jerk

Part A: Push-Press 6x 3 ascending sets from 70% to a heavy Triple Rest 75 seconds after each Round Part B: “Josh” For Time: 21 Overhead Squats #95/#65 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead Squats 18 Pull-ups

Tabata 8 Consecutive intervals of 20 Sec. Work/ 10 Sec. Rest 30 seconds rest after each exercise. Row for Cal Rest 30 seconds Wall Ball Shots M#20/W#14 Rest 30 seconds Row for Cal Rest 30 seconds Wall Ball Shots Rest 30 seconds Complete 100 sit-ups for Time Score reps per tabata/ time for sit-ups