"Thx AlphaDog"
5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters
*every round the reps increase

Bench Press
5x3, across

Bike Sprints
2 x (8 x :10on/:20 off)

"The Jam with a Twist"
EMOM 18
1 - 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 - 15/12 Calorie Row
3 - Rest

RDL
4x6, across

"Deep End"
AMRAP 15
30 Double Unders
15 Eye-Height KB Swings
30 Double Unders
15 KB Step Ups, 20"

"Not That Bad"
10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks