For time:
1km row or 2km bike
50 thrusters 30/20kg
30 C2B
2km bike or 1km row
50 thrusters 30/20kg
30 Bar MU
TC 20 Mins

Everything split as YGIG

"The Card Deck"
(You will need a card deck or card deck app on your phone)

Every 45s or scale to 1min

Version 1.
Heart - Push-Up
Spade - V-Up
Club - Squat Jump
Diamond - Half Burpee

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Version 2.
Heart - Pull-Up
Spade - T2B
Club - DB Snatch
Diamond - Goblet Squat w/KB

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Version 3.
Heart - Pull-Up
Spade - V-Up
Club - DB Snatch
Diamond - Goblet Squat w/KB

*NO JOKERS!

Weighted push-ups 3×10

For time : IGYG

200 Double Unders ( TC 5 )
120 Calories Bike Erg
120 Calories Row
150 Double Unders ( TC 4 )
80 Calories Bike Erg
80 Calories Row
100 Double Unders ( TC 3 )
40 Calories Bike Erg
40 Calories Row
50 Double Unders ( TC 2 )

TimeCap 32

Switching A & B 2 on 2 off;

A. 12 Thruster 40/30kg + 12 power snatch + max bar over burpees

B. 20/15 cal bike erg + max HSPU

If we are a big class then 10 can start working and 10 start on the rest.

2x8 70%
4x6 75%

4 Rounds :

Row 4 Minutes @ 2-3 HR Zone
2 Minutes : Practice Kipping Pull-Ups, CTB, TTB, or BMU
Bike 4 Minutes @ 2-3 HR Zone
2 Minutes Practice : Handstand Hold, Plate Step-Ups or Handstand Walk

Back Squat 10x10 @ 40%
90sec. Recovery

Every 90s x 10 (Alt A and B)

A) 3 Shoulder press V.1-2 (2-1-X-1)
B) 3 Chin up V.1-2 (2-1-X-0)

Chipper

40 dead lift
(M40-44 100 kg, M45-49 95 kg, M50-54 90 kg, M55+ 85 kg)
(N40-45 60 kg, N45-49 55 kg, N50-54 50 kg, N55+ 45 kg)

40 bar over burbee
40 abmat situp
40 wall ball
40 box jump

17 min. timecap.