A) Find a 1 RM of the complex: 1 Squat clean thruster + 1 squat clean and jerk + 1 squat clean *Not touch and go [15 min cap] B) “Open Workout 13.4” AMRAP in 7: 3 Clean and jerk 62.5/42.5 3 Toes to bar 6 Clean and jerk 62.5/42.5 6 Toes to bar 9 Clean and jerk 62.5/42.5 9 Toes to bar Etc…

5 Rounds for reps: AMRAP in 3: 200m Run 20 Kettlebell snatch (10L/10R) 24/16 Max rep Muscle-ups *Rest 2:00 b/t rounds *Score = KB snatch + MU

Team of 3 For time: 75–50-25 reps: Overhead squat 42.5/30 Power snatch 42.5/30 Bench press 62.5/42.5 *E2MOM inc 0:00, 5 Strict pull-ups each [30 min cap]

A) Skipping, Jumping and Bounding technique B) AMRAP in 8: 100 Double unders 10 Toes to bar 20 Box jumps 24/20” 10 Toes to bar

A) AMRAP in 6: 30/20 cal Row OR 24/18 cal Assault bike 50 Deadlift 85/55 Max effort Wall ball shots 9/6 (10’) *Rest 6:00 B) AMRAP in 5: 30/20 cal Row OR 24/18 cal Assault bike 50 Alt DB snatch 20/15 Max effort Handstand push-ups *Rest 5:00 C) AMRAP in 4: 30/20 cal Row OR 24/18 cal Assault bike 50 Air squat Max effort Push-ups

EMOM for 30: 1st - 10 Thrusters 62.5/42.5 2nd - 1 Legless rope climb + 1 Rope climb 15’ 3rd - 100m Shuttle run 4th - 10 Bar facing burpee 5th - Rest

A) Find a 1RM Power clean and Jerk (any) [15 min cap] B) 5 Rounds for time: 15 Pull-ups 12 Deadlift 9 Hang power cleans 6 Jerks (any) *Men use 52.5kg, women use 35kg [18 min cap]

For time: 21-18-15-12-9-6-3 reps: Thruster 42.5/30 Toes to bar *E2MOM, starting at 0:00, 150m Run [30 min cap]

Teams of 3: For time: 30 Synchro bar facing burpees (2-man) 50 Bench press 70/45 30 Synchro bar facing burpees (2-man) 50 Power clean 70/45 30 Synchro bar facing burpees (2-man) 15 rope climbs 15’ 30 Synchro bar facing burpees (2-man) [30 min cap]

A) Muscle-up skills and progression B) EMOM for 10: 10 Ab mat sit-ups 3 Muscle-ups