10 min amrap
10 kb deadlift 53#
10 Russian kbs 53# (5 each arm)
10 kb push press 53# (5 each arm)
20 double unders

2 Minutes Max Double-Unders
then
100 KB Swings
Every Minute STOP and Complete 10 Double-Unders

Begin with Ring support practice and Skin the Cats for 10 minutes.

For 14 min complete the following: (4 rounds)
5 Handstand Pushups
7 Good Mornings 65lbs
12 V-ups (hold at top for 2 seconds)
14 Pushups (2 count up, 2 count down)

TABATA 1:
- Decline Push-ups.
- Toes to bar.

TABATA 2:
- Handstand hold.
- Pull-ups.

For time:
25/50 - kg Power clean, 75 Reps.

10min amrap
10 x boxjump
10 x koroke punnerrus
1 x ropeclimb

DL: 5-3-1 (75%, 85%, 95%)

Weighted pull up: 5x5

3 rounds:

• 20 Thrusters (use 25# dumbbells)
• 10 Burpees
• 15 Air Squats
• 10 Burpees
• 20 Air Squats
• 15 Chair Dips

Thrusters:

Burpees:

Air Squats:

Chair Dips:
http://www.dummies.com/how-to/content/how-to-do-chair-dips.html

150 calories for time:

• in 1min row for calories
• in 1min 6 burpees and rest

20 minute time cap