For Time [30 Minute Time Cap]:

150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(16)
WRK 16:00 mins
8 db/bb/kb ground to overhead
8 burpees
8 db/bb/kb upright row
200m run

Finisher
100 flutters
1:00 min hamstring stretch

• 5 X 3 Min Running Clock of:
Assault Bike 30/20 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) max reps in remaining time.
2’ rest each Running Clock.

4 rounds:

HSPU 10
T2B 10
HS walk practice 40s
Pull-up 10
Rest

Snatch + OHS, six sets.

Snatch 6x2 from blocks
above the knees

Deadlift 5 RM

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch