Seven rounds of:

• 10 Hang split snatch, Right arm, 40 lbs/30 lbs dumbbell
• 15 ft Rope Climb, 1 ascent
• 10 Hang split snatch, Left arm, 40 lbs/30 lbs dumbbell
• 15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Three rounds of:

• 9 Muscle-ups
• 15 Burpee pull-ups
• 21 Pull-ups
• Run 800 meters

Four rounds of:

• 10 L-pull-ups
• 15 Push-ups
• 15 Chest to bar Pull-ups
• 15 Push-ups
• 20 Pull-ups
• 15 Push-ups

For time:

• Run 1 mile
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 800 meters
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 1 Mile

Five rounds of:

• 5 Power clean, 135 lbs/95 lbs or 6o kg/45 kg
• 10 Front squat, 135 lbs/ 95 lbs or 6o kg/45 kg
• 5 Jerk, 135 lbs/95 lbs or 6o kg/45 kg
• 20 Pull-ups

Rest 90 seconds between each round

Six rounds of:

• 50 Squats
• 25 Ring dips

Three rounds of:

• Row 1000 meters
• 50 Burpees
• 50 Box jumps, 24 inch/20 inch or 60 cm/50 cm box
• Run 800 meters

For time:

• 1 Squat clean 185 lbs/125 lbs
• 10 parallette handstand push-ups
• 2 Squat clean 185 lbs/125 lbs
• 9 parallette handstand push-ups
• 3 Squat clean 185 lbs/125 lbs
• 8 parallette handstand push-ups
• 4 Squat clean 185 lbs/125 lbs
• 7 parallette handstand push-ups
• 5 Squat clean 185 lbs/125 lbs
• 6 parallette handstand push-ups
• 6 Squat clean 185 lbs/125 lbs
• 5 parallette handstand push-ups
• 7 Squat clean 185 lbs/125 lbs
• 4 parallette handstand push-ups
• 8 Squat clean 185 lbs/125 lbs
• 3 parallette handstand push-ups
• 9 Squat clean 185 lbs/125 lbs
• 2 parallette handstand push-ups
• 10 Squat clean 185 lbs/125 lbs
• 1 parallette handstand push-up

45 minute AMRAP:

• 800 meter run
• 80 Air squats
• 8 Muscle ups

Complete as many rounds as possible in 25 minutes of:

• 11 chest-to-bar pull-ups
• 2 deadlifts, 315 lbs/ 205 lbs or 140 kg/90 kg
• 10 handstand push-ups