For time

• 60 double-unders
• 45 handstand push-ups
• 60 double-unders
• 30 box jumps
• 60 double-unders
• 15 wall walks
• 60 double-unders

♀ 24-inch box
♂ 30-inch box

A)

Ygig 1min/1min

Row/ Air squat x 4
Ski/ pushup x 4
Run/ Reverse lunge x 4

B) Amrap 1min on, 30 s off

Situp
Slamball + burpee
Sidecrunch 8+8
Sled push
Sbl
FC

2 rounds

4 rounds for time:
• 5 Bar Muscle-up
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 8 min.

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

5 rounds for time:
10 T2B
10 DB (push) press
10 cal skierg

For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run

150 Backsquat (bodyweight)

Everytime you break do,
15 abmat situps
10 jumping lunges

TC 30min

• 5 negative pull ups
• 3x5 push ups

1RM deadlift with snatch grip

A: Back squat 5-5-5-5-5-10
B: Clean pull 3-3-2-2-2
C: Leg extensions 2set
D: Leg Adductor 2set
E: Standing SL hamstring curls 2set