3 Rounds of

1' Row (Calories)
1' Kettlebell Snatch (24/16)
1' Pistols
1' HandStand Push Ups
1' Wallball (9/6)
1' Rest

AMRAP 7'

3 Power Clean (73/50)
7 Box Jump (80/70)

In teams of 4, complete 5 sets for max reps/calories of:

60s of rowing (for calories)
60s of DB Man-Makers
60s of Barbell Thrusters 25/35kg
Rest 60s

Team members rotate through the three workstations at 60s intervals and all members rest at the same time.

A. Gymnastic Skills: Handstand

B. EMOM 20:
Odd: 1 round of Cindy
Even: 100m Sprint

For time

For time
25x Pull-ups
50x Push-ups
50x Lunges
50x Sit-ups
50x Squats
25x Pull-ups

Timecap 20 min

Back squat 5-5-3-3-3-1-1-1-1-1

12 mins
Ad weight

Complete as many rounds as possible in 25 minutes of:

• 35-lb. single-arm dumbbell overhead lunges, 25 steps
• Row 25 calories
• 35-lb. weighted sit-ups, 25 reps

Practice kipping pull-up

Amrap 25 min of:
- 50 Hollow Rocks.
- 5 Toes to bar.
- 10 push ups.
- 15 air squats.
- 20 medball sit ups 9/6 kgs.
- 25 Toes to bar.
- 30 push ups.
- 35 air squats.
- 40 medball sit ups.
- 35 Toes to bar.
- 30 push ups.
- 25 air squats.
- 20 medball sit ups.
- 15 Toes to bar.
- 10 push ups.
- 5 air squats.
- 50 Hollow Rocks.