9-15-21 reps of:
- Pull-ups.
- Med-ball sit-ups (9/6 kgs).
- Bumper OHS (20/10 kgs).

**Time cap: 12 min.

Special Mary x couples (min 5 reps per person):

5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
15 handstand push-ups.
30 one-legged squats, alternating.
45 pull-ups.
10 handstand push-ups.
20 one-legged squats, alternating.
30 pull-ups.
5 handstand push-ups.
10 one-legged squats, alternating.
15 pull-ups.

**Time cap: 25 min.

3 rounds of 1 min ON / 30 sec OFF of:
- Hang power snatch (35/20 kgs).
- Wall ball shots (9/6 kgs).
- Kb clean and jerk (24/16 kgs).
- Box jumps (24"/20").

7 min AMRAP:
- 10 Power Snatch Rx:35/25 Kgs Sc: 20/15 Kgs
- 3 Rx: MU Sc: Jumping Chest to bar pull ups.

For time (24 minute cap) of:
50 Calorie Row.
50 Box Jump Overs, 24/20".
50 Deadlifts, 85/60 kgs 50/30 kgs.
50 Wall Balls 9/6 kgs.
50 Ring Dips.
50 Wall Balls 9/6 kgs.
50 Deadlifts, 85/60 kgs 50/30 kgs.
50 Box Jump Overs, 24/20"
50 Calorie Row.

RM Clean

"RUVO"
AMRAP 10 min of:
- 10 burpees.
- 34 DU.
- 34 k2c.
- 34 goblet squat (24/16 kgs).
- 34 pull ups.

TRIPLE TABATA (20 sec ON / 10 sec OFF) AMRAP:
- Wall ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).
- Diamond Push-ups.

AMRAP 90 sec ON / 30 sec OFF:
- Sit-ups.
- Overhead squats 20/10 kgs bumper.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps 24"/20".
- Lateral plank hold (left side).
- High row (GT).
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Pistols.
- Toes to bar.
- HSPU.
- Back extensions.

RM Strict press