3 rounds for time of:

• 22 Good Mornings 20kg
• 22 Russian Kettlebell Swings 16kg
• 22-22-0 Knees to Elbows
• 22 Crunches
• 22-22-0 Strict Pull-ups
• 22 Push Presses 20kg
• 22-22-0 Push-ups
• 22 Single Unders

10 situps
10 DU
10 situps
10 HRPU
10 situps
10 WL
10 Situps
10 Burpees

WOD: not for time

10-8-6-4-2 Back Squat 75-95-105-120-125

Between backsquats work
Double unders
Handstand Holds high and mid point till failure
10 GHD Situps

Skill:
- Good Morning (3x8) (65, 85, 115)
- Banded GM (3x12) GB

WOD:
15 Jumping Slam Ball (20#MB)
20 Ab Mat sit-ups
5 C&P (135#)

100 squats
25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
80 sit-ups
25 double-unders *100 singles - took 2 breaks therefore, completed 250 singles
60 push-ups

25 double-unders *100 singles - took 9 breaks therefore, completed 550 singles
40 pull-ups * used black & red bands
25 double-unders *100 singles - completed 450 singles

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
example: rest 1x during 100 squats = do 50 DUs when the squats are done.

100 squats
25 double-unders
80 sit-ups
25 double-unders
60 push-ups
25 double-unders
40 pull-ups
25 double-unders

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders

20 reps unbroken as heavy as possible.

5 rounds for time:
4 x hang squat snatch 40 kg
8 x OHS 40 kg
12 x pull up

2 Rounds of:
15 Strict Pullups
10 Wall Climbs + Handstand Pushups (face against wall)
10 Dips

400m plate carry (45#)
50 Wall-Ball (20#)
40 Double Unders
30 Hand Release Push-Ups
20 Chest-to-Bar Pull-Ups
10 Tire Flips