3 rounds:
6 reps
1. Dip
2. Ring push up/ deficit push up
3. Press behind the neck

Weighted chin up 4-3-2-4-3-2

"AMRAP 30 in teams of 2:
150 Wall balls @9/6kg
150 Single arm KB Cl & Jerk @24/16kg ( change side as you wish)
150 Calorie Row/Ski/Bike
*One person works at a time - split as needed.
GOAL: 1+round"

1A) Hand stand 5x24s
1B) shrimp squat 5x10 alternating

30 min PK
600m jog
600m bike erg
600m row
30 ABR (arch body rocks)
25 kb-swings, use light kettlebell
30s plank
30 s hang from the bar
100 rope jumps
30s+30s side plank

EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike/Jog
+
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:

15/12cal Row
20-16-12 Alt. DB Snatch 20/15kg
30 DU / 60 Singles

Rest 2:00

15/12cal Row
12-16-20 Alt. DB Snatch 20/15kg
30 DU / 60 Singles

4 RFT:
10 Devils Presses15/12kg
20/16cal Row
30 DU

Part 1: 0:00-4:00
As many calories on assault bike as possible.

Rest 1:00 min

Part 2: 5:00-15:00
40 GHD Sit-ups
30 Bar Facing Burpees
20 Front Squats, 155/105 lbs
Rest until min 15:59

Part 3: 16:00-20:00
As many calories on assault bike as possible.

Rest 1:00 min

Part 4: 21:00-31:00
40 GHD Sit-ups
30 Bar Facing Burpees
20 Front Squats, 155/105 lbs

Score is total time.

AMRAP 5 x 3

Run 400m
15 Thrusters 35/25kg
8 Bar Facing Burpees

Rest Remaing time.

Results is Slowest Round.