For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

A,
Complete as many rounds as possible in 12 mins of:
4 Ring Muscle-ups
8 Box Jumps, 75/60cm
12 Dumbbell Snatches, 32/22,5kg
50 Double Unders

Goal
4+ Rounds

B,
4 rounds for quality of:
10 Toes-to-bars
See-Saw Plank, 20 secs
10 Hip Extensions
Superman Hold, 20 secs
Rest 1:30

Weighted reverse lunges 4x14 reps

Bench press 2x5

Snatch progen vikat 3x1

3 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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4 sets:
10 HS Walking Steps (standing still), with spotter
- Rest as needed
——————————————————
HS Walk around the box (feet on the box), left +
10 Shoulder Taps in High Plank
Rest 2min
HS Walk around the box (feet on the box), right +
10 Shoulder Taps in High Plank

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

FINISHER
3 x AMRAP 4min
- Push Up
- Air Squat

2 Push Up - 2 Air squat - 4 Push Up - 4 Air squat - 6 Push Up - 6 Air squat jne…

As many rounds as possible
Rest 2min between AMRAPs