Reps of 10-9-8-7-6-5-4-3-2-1
Squats - 65% of 1RM (235#)
Pullups
(13:23)

Short Rest

In 12 minutes:
Row 1500m (5:46)
Jerk AHAP (225#)

21-15-9

Thrusters #95/65
Pull-ups

Ring Muscle-up Progression

1. 5 Ring Pull-Up
2. 10 Hollow Rock
3. 8 Diamon Push-up

For Time:

50 Abmat
50 DU
50 Abmat
50 Walking
50 Abmat
50 Burpees
50 Abmat

AMRAP 15

5 Power Cleans at 70/50kg
10 Toes to Bar
15 Swings at 32/24

3 Rounds, 5 Cleans, 10 TTB, 2 Swings

Deadlift 395
Press 215
Low Back Squat 335

= 945

Row 1k
Rest 1min
Row 500

Total time: 5:19.8
3:26.7
1:53.1

Warm Up: Bear Complex - 20kg

Bench Press:
- 5 x 90kg, 5 x 95kg, 5 x 100kg, 5 x 105kg, 3 x 110kg

Bent Over Barbell Row:
- 10 x 60kg x 2

Power Clean:
- 10 x 60kg

Decline Bench Press:
- 3 x 60kg, 3 x 80kg, 3 x 100kg, 3 x 110kg

Lat Pull Down:
- 4 x 61kg, 4 x 68kg, 4 x 75kg, 4 x 82kg, 4 x 89kg

5min Ride + Stretching

KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees