10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

 followed by 3 min rest then
500m Row for time

3 1/2 rounds on the AMRAP

21-15-9

Power clean and jerk 95/65
Pull ups
Pies a la barra
Saltos laterlaes x 2

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

See video for example of shoot-throughs

30 muscle-ups for time

scaling:

1 muscle-up = 2 x pull-ups + 2 x ring dips - completed 60 pull ups (purple/black band) and 60 ring dips (purple band)

or
1 muscle-up = 2 x muscle-up progressions

100 double-unders - scaled 300 singles
15 ring push-ups - 2 rounds of ring pushups & 3 rounds of regular pushups
20 sit-ups

5 rounds

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

5 rounds for time:

7 overhead squats (135#/95#) - no rack allowed
21 burpees

10 minute cap.

For time:

1K Row
200m Farmers Carry 2x32kg
100 Target Burpees (15-20cm)

Pre-WOD: 1 round max Dead Lift (355 lbs)

WOD: For Time

400 Meter Run
30 Kettle Bell Swings (Rx 53)
60 Double Unders
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)

Ring Dips
Wall Balls (20 LBs)
Double Unders *the required reps/numbers here were doubled: 42-30-18

Fast and furious! Perfect for a 6 AM class.