14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges

Focus: Pull Up & Bar Muscle Up Skill Work (15 Minutes)

Metcon: 5 Rounds:
- 200M Run
- 5 Sumo DL – L1 155/105, L2 205/135, L3 225/155
- L1 - 10 Ring Rows, L2 10 Pull Ups, L3 10 C2B
- 15 Sit ups

Score = Time

10 Rounds For Time:
3 Clean and Jerks 70 / 48 kg
200 Meter Run
1 Round of "Cindy"

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1 Round of "Cindy" =
5 Pull-Ups
10 Push-Ups
15 Air Squats

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20′ OF::

100 Double Under
80 Box Jump Over 60/50 cm
60 Pull Up
40 Hang Squat Clean 60/40 kg
20 Burpees

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into...

30 GHD Sit-ups, 1,000 Meter Run
30 GHD Sit-ups, 800 Meter Run
30 GHD Sit-ups, 600 Meter Run
30 GHD Sit-ups, 400 Meter Run
30 GHD Sit-ups, 200 Meter Run

Barbell : 52 / 38 Kg

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

Choose squat movement
Reps 20 - 1
Back squat, front squat, overhead squat, bulgarian, fron rack lunge, pistol squat..

Partner WOD

1 Partner holds a "gift" kettlebell or wallball while the other works. As a team, complete:

100 Hand Release Push Ups
80 Power Cleans - 95/65
60 Front Squats - 95/65
40 Toes to Bar
20 Box Jumps

Only one partner works at a time, and once time starts the "gift" cannot touch the ground.'

Partnered with Tanya - weight = 135#, 53# KB

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max