Max time L-hang
Max Time Pullup top hold
Max time dip bottom hold
3 wall walks
3 toes-to-bars
7 wall balls 10/6
7 KB Swings 16/12

Every 5 minutes everyone does 15 Burpees

• Write down scaling option/which progression you did on the L Hang and Pullups and Dips + Your longest times of each movement.

• Keep a steady pace, do the dynamic movements at 80%, ie not a sprint workout

3 rounds for time:

10 KB Snatches, Left
10 KB OHS, 1 armed, Left
10 Strict Pullups
10 KB Snatches, Right
10 KB OHS, 1 armed, Right

All-out Sprint, For Time:
4 Burpees
6 Power Cleans (replace with KB Swings if PC is not TNG [TNG = touch and go])
10 Wall Balls

Rest 5 min, during recovery:
4 TGU (Turkish Get-ups)
200 m Row in slow tempo (2:10/2:30 or thereabouts)
12 weighted dead-bugs (1,25kg/hand or so)

x 3 - 4 rounds

• Time each sprint individually with a stopwatch
• Aim to keep the sprints as consistent as possible as well as as fast as possible
• Write fastest time in score and the individual times in comments + weights.

Box squats
5 x 2.2.2.
@3110 (= 3s down, 1s pause, 1s up, 0s pause)

Box squat = have a box/med ball/bench behind you. Squat down, "sit" and get back up.
2.2.2. = 2 reps, 10s pause, 2 reps, 10s pause, 2 reps.
Barbell stays racked the whole time.

Pronated L-sit pull-ups (palms facing away from you)
7 x 2

Start from L-sit, add weights if possible

4 Rounds:

60'' Front lever progressions
1-2 min Handstand practise

7 rounds for time;

Buy-in: 400 m Suitcase Carry (1KB)

Then:
30 Double-Unders
7 Pullups
7 Burpees
7 Box Jumps

6 stations, alternating:

Row
Prisoner Step-up
AB/Jump Rope
Slam Balls
HS Practice
Jog

AMRAP 20 min
In teams of 2:

400 m Run together
1st person Holds 2 x 20kg/15kg
2nd person scales the Haybales and does 15 Wall Balls + 5 Burpees
<--> change places

4-7 Rounds:

25-30 seconds @ 110% AB/Row/Run
If second time doing this, go for 25-35 s

Rest 3 min

Score in calories (running in m). All rounds in comments.