Warm Up:
- 30 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups

Strength / Skill:
- 5x3 Cleans, As Heavy As Possible (95)

WOD - For Time:
- 10, 8, 6, 4, 2 Clean & Jerk (75#)
- Complete A Round Of Cindy after each set of Clean & Jerk
(5 Pull Ups,10 Push Ups,15 Air Squats)

AMRAP 20'
" burpee inferno"
20 pullup
20 burpees box jumps
20 knee to elbow
20 burpees
20 HSPU
20 burpees Target ( 15 cm )
20 wall ball
20 burpee Toes to bar
20 double DB box step up 2 ×22,5/15
20 burpee chest to bar

Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%

• every minute 7 target burpees (Starting w c2b, so first burpees 1:00)

Deadlift on a plate 6-8-10-8-6 reps

For time

• 5 rounds of
  • 400-meter run
  • 21 kettlebell swings
  • 12 pull-ups

♀ 35 lb
♂ 53 lb

120 min
Warm up 15 min

1.GS
A. HSW 15 min
- 25 m

B. Ring muscle up practice 40 min
- Skill drills
- MU 5x1 + 5x2
- Total of 15 MU

2.Aerobic work
A. 3 rounds:
3 min easy Bike
6-10 False grip ring rows -8
3 min easy Row
Tough effort Deficit push ups - 8

3.Upper body mobility

AMRAP 10
10m Kettlebell lunges (rack position) 24 kg
15 Russian twists (heels of the floor) 16 kg KB
20 American swings 24 kg

Front squat 4 RM

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"