Snitch Snatch Take 20 min to find your 1RM. This is the final day for the strength cycle. Let the PR’s begin!!! Jackie (Time) For Time:1000m Row50 Thrusters, 45#30 Pull-ups Scaled:35#Banded Pull-ups

Heavy DT Metcon (Time) 5 RFTRx:12 Deadlifts 185/1259 Hang Cleans 185/1256 STO 185/125 Scaled:12 Deadlifts 135/959 Hang Cleans 135/956 STO 135/95

Jailbreak Bench Press (10-8-6-4-2) Metcon (Time) For time:ME 2000m Row*Perform an over the erg burpee EMOM that increases by 1 every minute.1st minute=1 Burpee Over the Erg2nd minute=2 Burpees Over the Erg…etc

5K Run 5k Run (Time) Max Effort 5k Run

Drill Paused Front Squat (3-3-3-3-3) 1 second pause Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled:35/18Banded Pull-ups

Chip Metcon (Time) For time:Rx:15 Power Snatches 115/8030 Burpees Over the Bar60 Cal Row30 Ring Dips15 Squat Snatches 115/80 Scaled:15 Power Snatches 95/6530 Burpees Over the Bar60 Cal Row30 Banded Ring Dips15 Squat Snatches 95/65

Tarzan Squat Clean (3-3-3-3-3) Metcon (Time) 3 RFT5 Bar MU100 DU Scaled:10 Chest-to-Bars100 SUx2 or 50 DU

Canyon Metcon (Time) Rx:75 Back Squats 95/6575 Sit-ups50 Front Squats 95/6550 Russian Twists 45/3525 OHS 95/6525 GS Push-ups Scaled:Barbell Movements 75/55Russian Twists 35/25

Splash Shoulder Press (1-1-1-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 12 min AMRAPRx:20 20″ Step-ups 45/3520 KBS 53/3520 TTR Scaled:20 20″ Step-ups 35/2520 KBS 35/1820 Knees to Hips

Bar-b-que Alliigator Metcon (Time) 50 Alt Box Jumps 24/2025 Unison Burpees50 KB Swings 70/5325 Med Pass Sit-ups 20/1450 Alt Power Cleans 135/95100 Wall Ball Shots 20/14