3x15 ghd sit up
3x15 ghd hip extensions

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Cleans (225/155 lbs)
(power or full cleans are fine)

For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

5K Rowing

3 rounds for time:

• 7 power cleans 61/43 kg
• 14 stepping lunges 61/43 kg
• 21 double unders

Strict Muscle-Ups

3 rounds
2x10m handstand walk
12 stand ups
12 box over jumps 60cm/50cm

7 rounds of:
* 7 thrusters (30kg)
* 7 box jumps (24/20)
* 7 burpees

10 rounds of
20 double unders
5 box jumps (30/20)

*60 singles for 15 DU attempts. Stick jumps if you don't have singles or doubles.