Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Kipping
Muscle up
L-sit Hold

10 - 8 - 6 - 4 - 2

Overhead Squat (95/75)

DB Squat Clean (2x 45/25)

Run 200m

Every two minutes, for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

OTM 10 minutes
Deadlift 6 reps

2 rounds
60 sec pistols
60 sec rest
60 sec box jump over
60 sec rest
60 sec rope decline
60 sec rest
60 sec anchored sit-ups
60 sec rest
60 sec KB swing 24/16kg
60 sec rest

Moderate weight, try to maintain speed.

5 rounds for time of:

LEVEL I:
- 7 Chest to bar pull up.
- 21 burpees.

LEVEL II:
- 7 MU.
- 21 burpees.

4 rounds
20 ring push ups
10 pistol squat
10 T2B
20 wall ball

AFAP

- 5 sets of:
--- 10 Kettlebell Swing (24/16 Kgs).
--- 10 Box Jump Squats (24"/20").
--- 10 Kettlebell Presses (24/16 Kgs).
--- 10 Gob Squats (Kb 24/16 Kgs).

Time cap: 12 min.