On the Minute x 12

Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 3-6 Bar Muscle-Ups

Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM

3 rds for time:

• 20/17 cal ab
• 10 bMU ( scale to 8/6/4 if needed)
• 6 DL 165/115kg ( scale to 65-70% if needed)

Rest 2min

2rds for time:

• 15/12 cal ab
• 15 c2b ( scale to 12/9/6 if needed, or normal kipping pull-ups)
• 12 DL 125/85kg ( scale to 50%)

Rest 2min

For time:

• 40/34 cal ab
• 30 burpee c2b pull-up with 20-30 cm jump to bar ( scale to burpee pull-up)
• 20 DL 100/70kg ( scale to 40-45%)

• 15/12 reps for time of:
Rope Climb

Quality work
Not for time:
16-14-12-10-8-6-4
Band Resisted Russian Swings @32/24kg
Goblet Reverse Lunges @32/24kg (split reps per leg)
Russian Twist with plate x 2 (32-28-24-20-16-12-8 total reps)

Strength

Strict pull-ups/strict chest to bar

EMOM for 20min

1: dynamic pull up progression
2: isometric pull up progression
3: l-sit hold
4: rest

Front squat 3 x 5 reps

15 min AMRAP

10 push ups

15 kb swings 32kg/24kg

20 wall balsl 9kg/6kg

25 box jumps 60cm/50cm

For time

21 - 15 - 9
Burpees
Front Squats 42,5/30kg

15 - 12 - 9
Toes to Bar
Hang Squat Cleans 42,5/30kg

12 - 9 - 6
Barbell Facing Burpees
Thrusters 42,5/30kg

Hang squat snatch + snatch

8 x (1+1)@75-85%