12 min emom omalla minuutilla:
10xt2b
10xass arch

Pull ups

Then, depending on your weaknesses, choose ONE of the following

5a. Met-Con
AMRAP 12 Minutes
6 Muscle-ups
12 Front squats 135/95lbs
18/15 Calorie row

5b. Gymnastics
5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.

3 x 500 Meter Row
* 90 Seconds Rest Between Efforts - 8:30

Freddy’s Revenge
5 Rounds for Time
5 Shoulder to Overhead (185/130) - 95 / 9:50
10 Burpees

1) 10stoh@60kg + bx jump
2) row
3) rest

For time:

20 Split Jumps
Rest :10
30 Split Jumps
Rest :30
20 Thrusters 65/45#
Rest :10
30 Thrusters 65/45#
Rest :30
20 HR Pushups
Rest :10
30 HR Pushups
Rest :30
20 Pullups
Rest :10
30 Pullups

5x Front squat e2mom for 20min @78%

4.5 miles

5x3 Front Squats

For Time:
100 DU's (2:1 singles)
35 KB swings (53/35)
35 HRPU's
35 T2B (2:1 situps)
35 DB Thrusters (45/25)
400m run

Did singles for the DU's, 70 situps, and #15 for the thrusters (first 10 did #25, then dropped).

Clean pull 3x3.