3 Rounds For Time :
40 Wall Balls @20lbs
100 Double Unders
3 Legless rope climbs @short ropes

For time in team da 2
5 rds
15 clean and jerk 40kg
20 hspu
3 rds
12 clean and jerk 50kg
15 hspu
1 rds
9 clean and jerk 60 kg
10 hspu
Cash out 500 m run together

Max rep kipping hspu

Seated shoulder press 4x8

AMRAP 10' OF:
5 HAND STAND PUSH-UPS
10 SDHP 50/35 40/20

For time:
100 cal bike

Amrap 3x4min, 2 min rest between sets:

5 C&J
10 Burpee bar over
15 cal bike

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(30)
5 giant sets
8 hammer curls
8 tricep oh ext
8 reverse fly
8 alt strict db press
8 plank to bridge
8 v-ups

Finisher
15 side plank punch thru per
1:00 samson stretch

4-5 rounds for quality

6 Bent Press total
8 Single Arm Overhead Reverse Lunge
10 American Swings
24 Double Unders

75 min
60 s. run/60 s. walk
10.5 km, 7.10 min/km
HR 119/144