Death by BBJO
- Start the first minute by doing 2 Burpee Box Jump Overs and add 2 reps each minute. Once you fail to complete the recuired reps, rest the next minute and then start your way back down to 2 reps. If you get to 18, you don't need to come down, even if you fail to complete it.
Your max reps is done only once (2-4-6-8-10-8-6-4-2)

For time
15 power cleans, 61kg
30 kipping handstand pushups
12 front squats
24 kipping handstand pushups
9 squat cleans
18 kipping handstand pushups

TC: 16 min

4 rounds, for quality
10 chest supported DB rows
L-sit hold, 30sec
10 barbell good mornings

4x8-10 pumpaten.

3RFT:

400m Run
25 GHDSU
10 Power Snatch 60/42,5kg

TC 15

-Pace the run in a way that will allow you to push the GHDSU and Power Snatch.
-Find a smooth, steady pace on the GHDSU´s. If you know you'll need a break somewhere along the way, plan to break after 15 reps on GHDSU.
-See if you can hold unbroken reps of Snatches.

Deadlift
4x4 (1-2 reps in tank)

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