skill
EMOM for 10 minutes:
3 bar muscle ups

workout
50-40-30-20-10 DU's
10-8-6-4-2 T2B

4 RFT

• 12 Cal Assault Bike
• 8 Alternating dumbbell snatches 22.5/15 (switch on floor)
• 4 Ring Muscle ups

TIMES TO BEAT

Beginner athlete: 13min 58sec
Average athlete: 11min 38sec
Advanced athlete: 9min 19sec
Elite athlete: 6min 59sec
Regional athlete: 6min 3sec

AMRAP 25 min
10 burpees
20 situps; strait legs strait arms, fingers to toes

For time
3round @60kg
5 clean
5 front squat
5 push press

• 15m farmer lunges @2x20kg dump bell

for time:

row 1000m
30x burpee box jumps
30x power cleans (155)

10 RFT of
10BP
50m swim

Perform 10 rounds of the following, completing as many reps of each exercise as possible

• 30 seconds of toes-to-bars
• Rest 30 seconds
• 30 seconds of dips
• Rest 30 seconds
• 30 seconds of body-weight deadlifts
• Rest 30 seconds
• 30 seconds of handstand push-ups
• Rest 30 seconds

5x2 hang power snatch:

95#

5x3 front squat:

3x 155#
2x 185#

2 miles on the treadmill at home

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Lat Pull-down, 130 pounds (pull-up machine taken)