5 rounds
20 DU's
10 HSPU

For time:
Run 800 metres
15 Muscle-ups
Run 800 metres
12 Bar muscle-ups
Run 800 metres
15-ft rope climb, 9 ascents

7 sets X 3 reps weighted pull-ups

*into*

30-50 pull-ups in 10 sets or less

*into*

8 min EMOM
5-15 Kipping on bar

for time
10 Pull-ups strict,
15 KBS 32 KG red,
20 situps,
25 push-ups

A little something for each Month of the year....

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Pull-ups
Apr: 30 Sit-ups
May: 31 Power cleans 40/30kgs
Jun: 30 Box jumps
Jul: 31 Thrusters 40/30kgs
Aug: 31 Toes 2 bar
Sep: 30 HR Push-ups
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 DUs

30min Time cap.....!

Weight lifting:
Complex 1:x5
Halting snatch DL 3sec paus
Hang snatch pull
Hang snatch
+
Hang snatch pull 5x3
+
Complex 2: X3
High hang snatch
Mid hang snatch
Knee hang snatch
Strength:
Back squat build up 2 8rm of the day +2 deload set @90%
Bench press build up 2 8rm of the day +2 deload set @90%
Strict pull ups 3xMax
Accesory:
Banded squats 2x10
Dips 3xMax
DB rows 3x12/arm
Core:
Evil wheels 2x10
Side plank 2x30 sec/side

2, 5min AMRAP
8 wallballs,
6 box jumps,
4 HSPU
2 mins rest between the 2 sets

emom 12min alternate
12ckal bike
12ckal row

AMRAP 14
1-2-3-4... muscle Up
10-20-30-40... double under

1. Wattbike 3min: 60cal 1min rest
2. Skierg 3min: 45cal 1min rest
3. Wattbike 2min: 40cal 1min rest
4. Skierg 2min: 35cal 1min rest
5. Wattbike 10min: 130cal