21-15-9 reps for time of:

• Dumbbell hang squat cleans
• Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

including at least 3 rfq
15 tricep pushdown
15 hammer curl

30 min for cals

• 20 cals on Assault bike
• 20 cals on rower

3 RM chin up

Buy in:
800 m run or 50/40 cal ski

“Jonesworthy”
6 rounds for time of:
Squats 80-64-50-32-16-8 reps
KB swings 40-32-25-16-8-4 reps 24/16 kg
Pull ups 20-16-12-8-4-2 reps

Cash out:
800 m run or 50/40 cal ski

100 abmat sit ups

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

Teams of 3
AMRAP x 30 mins
50 cal bike
50 clean & press
50 KB swings
50 pull-ups
(+10 after each completed round)

Shoulder/Arms
Warm up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset1 - 4 Sets
A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
A2 Lateral Raises - 10 (same weight)

Superset2 - 4 Sets
B1 Seated Dumbbell Press - 10
B2 Rear Delt Raises - 10

Superset3 - 4 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER
50 Strict Pullups
*every time you break 10 Shoulder press with barbell
(50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)

For time
75 power cleans 125/85
300 dubs

*partition anyway you want

20:00 time cap