5 rounds for time:

• Run 800m
• 30 KB Swings 32kg/24kg
• 30 pull-ups

Target: sub 45min

3 rounds for time of:

• 400 m Run
• 21 Kettlebell Swings (32/24kg)
• 12 Chest-To-Bar Pull-Ups

Five rounds for time.
20 Pull ups
40 Push ups
60 Squats

Complete as much as possible in 20 minutes of:

• 10 Pull-ups
• 20 Push-ups
• 30 Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Squats

4 x 6 heavy dual db floorpress
2/2 turkish getup

For time:

• 5 handstand push-ups
• 10 box jump overs
• 15 pull-ups
• 10 handstand push-ups
• 20 box jump overs
• 30 pull-ups
• 15 handstand push-ups
• 30 box jump overs
• 45 pull-ups
• 10 handstand push-ups
• 20 box jump overs
• 30 pull-ups
• 5 handstand push-ups
• 10 box jump overs
• 15 pull-ups

3 rounds for time of:

• 50 one-legged squats, alternating
• 7 muscle-ups
• 175/115lb. hang power cleans, 10 reps

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60 Clean and Jerks, 135/95

3 rounds for time of:

500m Row
12 Deadlifts (Bodyweight)
21 Box jumps (60/50 cm)

TC 15 min

20 min AMRAP:

15 Pull-ups
30 Push-ups
45 Squats