7 ROUNDS FOR TIME:
* 7 KB SWINGS
* 7 POWER CLEANS
* 7 BOX JUMPS

FOR TIME:
- TIME CAP: 20 MIN.
- TARGET: < 12 MIN.
--- 30 Double unders.
--- 30 Thrusters 40/20 kgs.
--- 10 Lateral burpees over the bar.
--- 30 Double unders.
--- 20 Thrusters 50/30 kgs.
--- 20 Lateral burpees over the bar.
--- 30 Double unders.
--- 10 Thrusters 60/40 kgs.
--- 30 Lateral burpees over the bar.

For time:

• 30 medicine-ball cleans, 20-lb. ball
• 30 ring dips
• 30 medicine-ball cleans, 20-lb. ball
• 30 chest-to-bar pull-ups
• 30 medicine-ball cleans, 20-lb. ball
• 30 push-ups
• 30 medicine-ball cleans, 20-lb. ball

3 rounds for time:
- 20 Kb Swing (24/20 Kgs).
- 20 Chest to bar pull up.
- 20 Box jumps (24"/20).

5 rounds:

500m Row
15 x OHS (42,5/30kg)

1-10 unbroken CTB chin ups for time

Complete the following cycle 5 times:

3 x Snatchgrip deadlift
3 x Snatch hi-pull
3 x Power snatch
3 x Overhead squats
1 x Squat snatch

Use the same weight for the whole cycle. You can drop the bar after each rep, but do not walk away from the bar and immediately regrip the bar for your next rep. Repeat for a total of 5 cycles, rest as needed between cycles.
Just like a bear complex, try to go heavier each cycle. If you miss the squat snatch or don’t complete a cycle, it is a 500m row penalty for each miss at the end of workout.

12 Rounds of:
1 Handstand Pushups
2 Ring Dips
3 Pullups
4 Front Squats 42,5/30kg
5 Toes-to-bar
6 Cleans 42,5/30kg
7 Box Jumps
8 Wall Balls
9 KB Swings 32/24kg
10 Pushups
11 Double Unders
12 Cal Row

Timecap 45min

6x6 ring pull ups weighted

1. chest-to-bar burpee box jump pull-up
2. handstand push-ups
3. dips
4. box jumps, 24/20"
5. toes-to-bar
6. wall balls, 20/14"
7. burpees
8. walking lunge with 2 KBs
9. chest-to-bar or pull-ups (strict)
10. front squats, 50/30 kg
11. KB swings
12. man maker with 2 dumbbells, 15/10 kg

Do the exercises as the song says, 1, 2-1, 3-2-1, all the way to 12-11-...-1. The numbers stands for the exercise and the number of reps.