21-15-9

front squats (75)
box jumps (20")

30 double unders after each round

Shoulder press 2x7

12 min AMRAP

10 hang power snatch (65)
15 pull ups (purple band)
20 hand release push ups

2 rounds + 7

For Time:
40 double unders
21 handstand push-ups
21 toe-to-bars
40 double unders
15 handstand push-ups
15 toe-to-bars
40 double unders
9 handstand push-ups
9 toe-to-bars

10RFT
15 Deadlift (135/95)
15 Push ups

RX

10 windmills @ 24kg
5 stair runs
10 plank to side plank (each side) with weight @20lbs
Bike 25 cal

5 rounds

Weighted chin up 5-4-3-5-4-3

workout
as many rounds as possible in 8 minutes of:
2 ring muscle ups
4 thrusters 50kg
8 box jumps

7 rounds + 2 muscle ups

100 reps pushups
100 reps jumps
100 reps HSPU
-Pushups good...got shorter over time
-jumps were tough but doable...try to jump high...one at a time
-HSPU did 15, 10, 5, 5...then at 40 started on knees and did quickly

3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #2 of 2 with this set.