For time

• 70 burpees
• 50 kettlebell swings
• 30 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

6x4 min AMRAP 1min rest, alternating between:

A: 16 mountain climbers
12 box jump
8 push up

B: 15 KB swing @24/16kg
10 ring row
AMRAP row for cals

"score is reps in ""A"" and cals in ""B"""

For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

3 rounds:
1min Row
1min AB
1min Ski
1min Rest

1000m bike

50 pull-up
100 push-up
150 air squat

1000m bike

5 Sets:

1:00 Max Power Snatches 35/25kg
1:00 Max Bar Facing Burpees

Set 2:00 between set.

OTM12:
Odd: 6-10 Pull up/Jumping pull up/ring row
Even: 6-10 HSPu/HSPU from box/pike push up

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

3 Rounds, each for time:

750/600m Ski
30 m regional lunges
10 devil's press

-rest 3min between rounds-

R5JC

go heavy