5 rounds for time, 22 burpees/diamond press ups/sit ups/squats/pull ups. 135lb floor to overhead rep for round between rounds. 35:46.

21-15-9 of:
Push ups, KB swings USA 20 kg
Goblet sqs 20 kg

5 rounds for time of:
50 double-unders
60/40 kg clean and jerk, 5 reps

if LM FS test is done do:
BS RM (amount according to FS level)

15-12-9-6-3 Reps of Over Head Squats
(increase the weigh each set)
... 2 Rounds of Cindy between each sets

8 min amrap

• 5 Deadlifts 100kg
• 1 Legless ropeclimb 3.5m

For time:
5 ROUNDS
-4 Power Snatch
-8 Power Clean and Jerks
-10 Pull-ups / Ring Rows
-12 Lateral Burpees Over Bar
1 MINUTE REST

105 min
Warm up for 15 min
1.Gymnastics
A. HS Walk Practice for 15 min
- 18 m

B. Strict HSPU strength:
3 x 5 w/ 1 s. stop as low as possible
- 5 5 5 reps

C. Butterfly pull up practice for 25 min
- Total of 50 + 20 = 70 butterfly pull up

2.Gymnastics capacity: 8 x 60 s. on/ 60 s. off:
A) 30 Double unders + ME Butterfly
- 8 7 4 0 reps
B) 8 Box jumps + ME Alternating pistols
- 12 Box jumps + ME KBS @ 24 kg
- 13 16 16 15 reps

3.Strength
A. 3 sets:
- 15 DB Bench - 25 20 15 lbs
- 20-30 s. Top of dip hold - 20 20 20 s.
- Rest 60 s. between sets

15-12-10-8
Cristos

Fondos

Crossover

Declinado

Banco Scott

Hercules

Mancuernas

30 min AMRAP

HSPU x 10
Rope Climb x 1
Hang Power Clean x 10 (60/80kg)
Box Jump x 20
KB Snatch x 10 (24/32kg)