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