Get to Work...

Warm-Up
90s Light Bike
1 Rnd STRICT Cindy
30s Sampson (ea way)
60s Med Bike
5 Good AM's
5 Back Squats
5 Elbow Rot
30s FAST Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squat

GYMNASTICS WORK
6 Rnds:
1min easy Row
3 Muscle Ups

CLUSTER BANG
With a Running Clock
AMRAP in 20s : Cluster (155/105) (115/80)
40s REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
1:20 REST
AMRAP in 1:00 min ~ Cluster (205/145) (165/110)
1:20 REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
40s REST
AMRAP in 20s : Cluster (155/105) (115/80)
(#1 wt should be easy, #2 Med, #3 very tough...couple of options)

HOPPED UP
Ascending Ladder in 7min:
3-6-9...etc
Thruster (95/65)
Bar-Facing Burpees

tb ~ row was 1520m/96cal / all 3's UB / 20s = 4/4 (8) 40s=1/3 (4) 1min=4 / 12's + 27 (12 Burpees)
Sqt Snch Complex = Hang Sqt Snatch + Squat Snatch every 90s for 7 rnds
Oz ~ 12's + 8 / Squat Snatch Complex ~ 145#
Casey ~ 12's + 17 / Squat Snatch Complex ~ 115#

I believe, help my unbelief!