For time:

30 GHDSU
30 Bar MU
1000 m Row
15 GHDSU
15 Bar MU

Hang Clean + 2 x Front squat + Jerk

7 x (1+2+1)@70-85% (jerk)

• (plus merkki) max weight for complex

In teams of 3 for 40 minutes:
3000 m bike
9 rope climbes
360 m bear hug med ball carry 50/40 lb

One works, others rests in either wall sit position or hang from rings.

• For Time:
Bar Muscle Ups 9 reps
Handstand Walks 30 m
Bar Muscle Ups 7 reps
Handstand Walks 20 m
Bar Muscle Ups 5 reps
Handstand Walks 10 m

4 sets

16 Double KB Front Rack Reverse Lunges
8 Strict Toes-to-bar
16 Good Mornings
8 Strict Toes-to-bar

(Rest 2min between sets)

1:00 - Max Burpee Box Jumps
1:00 - Power Cleans (70/47.5kg)
1:00 - Assault Bike Calories
1:00 - Rest

10 Sets for time:
30% of Max Strict Handstand Pushups

Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Each round for time,
3 x 100 Double Under
record best time
rest as needed

2*
100/80/60 DU
20/15/10 SHSPU
10/8/6 DBALL
5' rest BTR

3*15m Sled Push

Deadlift 5-3-3-1-1-1 reps.

Practice scales and planks for 20 minutes.