5 x 75% , 3 x 85%, 1 x 95%

4 rounds for total working time of:

Row 500m
20 Ring Dips
15 TTB

Rest 1:1

For time:

10 HSPU
30 Pull-ups
50 Cal Row
100 Double-Unders
50 Cal Row
30 Pull-ups
10 HSPU

For wall ball reps, 15 rounds of:
* 30sec Wall Ball
* 30sec rest

10 minute AMRAP of:

15 Strict Deficit HSPU 15cm
30 BB Weighted Split Jumps 30kg (each jump counts one rep)

• 5 Min AMRAP of:
BB Clean & Jerk (any style) (60/40Kg)

Gymnastics Skills Warm-Up
Spend three minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 30 seconds, for 3 minutes (6 sets), complete:
Three-Quarter Handstand on Wall x 15 seconds

Followed by. . .

Two minutes of:
Freestanding Head Stand, Tripod or Headstand with feet on wall

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

7 Rounds
7 ring push ups
7 power cleans 135#
7 burpees
7 kettlebell swings 53#

30 min amrap

• 40 Cals on bike/ERG
• 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

Do couplet for around 20 minutes of:
8-10 reps of OHS (I did this from the floor but I would prefer from the rack as it allows you to minimize risk of injury and go heavier)
8-10 reps of KB swings (I used dumbells as the heaviest KBs were only 35 lbs.)