Practise for 20min

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Post number of minutes completed to comments.

“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards

7 rounds for time:
300m row
20 sit ups
20 push press 20kg bar

For time:
100 pull-ups
100 wall-ball shots 9/6kg

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Enjoy preferably with others!

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Spend 15min working on your squat position, using the tools you need. Test before and after mobility.

Use the Burgener warm up.