For time:
30 Bar Muscle-ups

EMOM 15:
1: 12/10cal AB
2: 1 Monkey Bar
3: 10 Ring Dips

Rest 5min

EMOM 15:
1: 12/10cal AB
2: 3/2 Rope Climbs 4m
3: 6 HSPU

Rest 5min

EMOM 15:
1: 12/10cal AB
2: 3 BMU
3: 5m HS-walk

Every 1:30 for 15 mins (10 sets)
2 Push Presses @75%

5x AMRAP 2

25/20cal row
+ remaining time bar facing burpee

REST 2 min between amraps

Jerk
3-2-1 (65-75%)
3-2-1 (75-85%)
1-1-1 (Find heavy)

Push press
10-8-6-4
(2-3reps in tank)

AMRAP 12

15 Wallballs 20/14p
1-2-3... Burpee Pull-ups

• Lets aim for 1-2 sets on the wall balls each round. The ball can only move so fast so this movement is a great place to catch the breath.

• Settle into a steady pace on the burpee pull-ups as you get deeper into the workout. Jumping directly into the pull-up is going to be a faster cycle time than performing a kip a first but choose the variation that allows you to stay moving.

Light Cardio

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

Deadlift

Build in 17 minutes heavy set of 3

For time :

21-15-9
Deadlift 70/50kg
Push-ups