Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%

AMRAP 11

20-30-40-50-60....
Double Unders
12 Chest to Bar

EMOM 12

1 min : 0:30 Hand stand walk
2 min : 0:30 Static Squat hold, double KB

10 minutes:

14 single leg TTB (cross)
:30 HS hold (wall)
5 Sumo Inchworm
10 GHD back extension

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
10/2/1=:35 work :25 rest
rope slams
sandbag plank pull through

Finisher
50 oblique sit up
1:00 min chest opener

7 sets:
30s work
60s off

One lunge per two waves

Three sets of five reps of ring dips with the following tempo:
3s up, 1s hold, 3s down

Three sets of five reps of pull-ups with following tempo:
3s up, 1s stop, 3s down

In teams of 3 for 40 minutes:
3000 m bike
9 rope climbs
360 m bear hug med ball carry 50/40 lb

One works, while others rest in either wall sit position or hang from rings.

For time 200 strict pull up with a partner