For time
4 ring mu
40 dual dumbell deadlift 24+24
40 pistol squat
3 ring mu
30 dual dumbell deadlift
30 pistol squat
2 ring mu
20 dual dumbell deadlift
20 pistol squat

5 rft
27 cal row
21 ttb
15 hspu
Cap 22'

Amrap 50
10 cal row
10 cal bike
200m run
Add 5 cal for every machine and 100m run every round
Every 100m run 5 rep

3 rounds for time of

• Run 200 meters
• 20 knees-to-elbows
• Run 200 meters
• 20 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs

20 min max effort calories by echo bike

3x
5/5 pistol box squat
5/5 single leg RDL
5/5 bulgarian squat
5/5 cossack squat
@2x12/8

3x
5/5 split stance press @24/16
5/5 bottoms-up press
20/20 sec bottoms-up hold
20/20 m bottoms-up carry
@12/8

Wod
Amrap 12’
3-6-9-12-15…
Russian Swing @24/16
Sit-up

For Time

20 rounds of

1 power clean @ 100/70kg
2 box over jump (no contact)
3 Chest to bar

3 rounds:

10min bike
10min ski
10min row

Tempo Back Squat. 3 sec pause on bottom.

5-5-5-3-3-3

Go every 3:00

EMOM’10
1.Min 3 rope climb
2.Min 20 DU

EMOM’10
1.Min 5 Bar muscle-ups
2.Min 10m Handstand walk