For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

6 rounds for time:
25 KBS (US) 24/16kg
12 KB Goblet Squat 24/16kg
250m Row
1min Rest

In pair
For Cal in 20 min.

one person sits on the Assault bike while the other performes:

100 DU
20 Abmat Situps
10 DB push press with two 15 kg. DB

the partners then switch

only one person on the assault bike at a time.

the score is the total combined calories.

EMOM 12
1) 5 MU
2) 12 pistols
3) rest

12 kierrosta.

Askelkyykyt
3x 8+ 8 @kohtalainen

Hypyt
3x5 @pelkkä tanko

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps of:
Deadlifts (225/155 lb)
Bar-Facing Burpees
Time Cap: 10 minutes

EMOM 15
1. 6-10 cal erg
2. 10-12 KBS
3. 8-10 burpee box jump over

3 rounds:
8+8 bulgarian split squat
8 Z-press
-rest 1 min-

3 rounds:
10 deadlift
5-10 pull up/ring row
-rest 1 min-

Build to Heavy Set of 10
Overhead Squats