RX
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)

INTERMEDIATE
5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold walking lunges (10/15 kg)

BEGINNER
5 rounds for time of:
5 strict banded pull-ups
10 DB goblet-hold walking lunges (5/7.5 kg)

Warm up

Gymnastics
2 round
20 passthrough
10 up& down
10 hollow rock
10 super man
10 active 2 passive
5+5 single arm ring row

10 min
Turkish get up technique practice

15 min
C2B and Bar muscle up technique practice

EMOM 15min

1. 1+1 Turkish get up

2. 3 Bar Muscle or 6 C2B

3. Rest

RX
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.

INTERMEDIATE
AMRAP 12:
2 handstand push-ups (reduced range of motion)
2 DB front-rack reverse lunges (10/15 kg)
2 pull-ups
– Add 2 reps of each movement every round.

BEGINNER
AMRAP 12:
2 pike push-ups
2 DB front-rack reverse lunges (5/7.5 kg)
2 jumping pull-ups
– Add 2 reps of each movement every round.

For time

5 rounds
6 snatch 60/42kg
30 DU's

RX
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

INTERMEDIATE
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

BEGINNER
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (34/52 kg)
Handstand push-ups

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (25/34 kg)
Pike handstand push-ups

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (15/20 kg)
Push presses (15/20 kg)

RX
For time
600-m run
100 double-unders
15 strict pull-ups
400-m run
75 double-unders
12 strict pull-ups
200-m run
50 double-unders
9 strict pull-ups

INTERMEDIATE
For time
600-m run
50 double-unders or 1:30 of practice
5 strict pull-ups
400-m run
30 double-unders or 1:00 of practice
5 strict pull-ups
200-m run
20 double-unders or 0:30 of practice
5 strict pull-ups

BEGINNER
For time
300-m run
50 single-unders
10 foot-assisted strict pull-ups
200-m run
50 single-unders
8 foot-assisted strict pull-ups
100-m run
50 single-unders
6 foot-assisted strict pull-ups

RX
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 ring muscle-ups

INTERMEDIATE
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (4/6 kg) (2.7/3 m)
30 cleans (29/43 kg)
10 ring muscle-ups

BEGINNER
AMRAP 14:
50 strokes on the rower
40 sit-ups
30 wall-ball shots (2.7/4 kg) (2.7/3 m)
20 cleans (15/20 kg)
10 low-ring transitions or 10 ring rows + 10 push-ups

RX
5 rounds for time of:
15 front squats (34/52 kg)
60 double-unders

INTERMEDIATE
5 rounds for time of:
15 front squats (29/43 kg)
30 double-unders

BEGINNER
5 rounds for time of:
10 front squats (15/20 kg)
30 single-unders

EMOM16
1. RMU / BMU / Strict Pull up
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. High Box jumps
4. Rest