200 cal for time

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Legless rope climbs

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar

Find a heavy set:

power clean
hang clean
front squat

R5JC

10 rounds each:

8 KBS w/ two KB 16kg
8 thrusters
8/8 OH walking lunge steps

YGIG

Cash in
Row 1 000 m

For time:
30 x hang power clean (70 kg/ 40 kg)

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

Penkki sotilastyylillä ja 3x10 Pull Up

Clean and jerk 1-1-1-1-1-1-1 reps

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

• 5 Min AMRAP of:
Strict Handstand Push Ups