6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

In 15 minutes complete as many reps as possible of:

15 Calorie Row
5 Muscle-Up

5 rounds of:
10 ring pushups of a variety styles (in front, to the side one arm, regular big ROM and I also do regular big ROM with weight plate on your back)
then do 10 L pullups big ROM

Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x345, 1x365, 1x375

4Rnds: 5 Hng Clns (185lbs), 30 DUBs, 5 Deadlifts (315lbs), 30 DUBs

Back squat 5x3

50-40-30-20-10 DU/sit-up

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Shoulder press 5RM.

Push press 5RM.

12 - 9 - 6

Thrusters 40/30kg
OHS 40/30kg

After every set of thrusters 10 meter front rack carry with the bare bell and after every set of ohs 10 meter over head carry lunges with the barebell.

Total reps are 27 thrusters, 27 ohs, 30 meter front rack carry lunges and 30 meter over head carry lunges.

If not performed in time, your score is your reps. Every 10 meter carry is one rep.

Time cap 15min.