13-11-9-7-5 reps for time of:

• Muscle-ups
• Squat snatches

Men use 135-lb. barbell
Women use 95-lb. barbell

Double unders
Sit ups
50-40-30-20-10

300cal bike
Every 20cal
10m Sled push 150kg + 4 strict pull up

for time:

20 rounds of

500m Ergo bike
3 strict Pull-ups
7 T2B

for time, with a partner:

200 meter run
100 double unders
200 meter run
100 GHD sit-ups
200 meter run
100 pull-ups
200 meter run
100 wall balls (20/14)
200 meter run
100 burpees
200 meter run
100 KB swings (70/55)
200 meter run
100 second L-sit hold
200 meter run
100 T2B

Squat Snatch 4x10, rest 2 minutes between sets, same weight all sets.

5 x 8

5 MINUTE AMRAP
BUY IN-3 Rope Climbs / 20 Inverted Ring rows
THEN MAX ROUNDS
-8 Power Snatches
-10 burpees

REST 2 MINUTES

5 MINUTE AMRAP
BUY IN-3 Rope Climbs / 20 Inverted Ring rows
THEN MAX ROUNDS - STARTING WHERE YOU LEFT OFF
-8 Power Snatches
-10 burpees

Wall ball – (3 to 4) x max reps in 60 seconds

For time :
30 hang squat clean @60kg
30 hspu
30 thrusters @60kg
30 box over jump 24"
30 ohs @60kg
30 c2b