• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

30/20 reps for time of:
Ring Muscle Ups

For Time:
250 Jumping Jacks

2' w 2' r x 6 round

5 burpees
5 over box jump
5 hspu

3 rounds
5× clumber
10× pull ups
15× box jumps
30x double unders

3 RFT:
20 HSPU
100mt Buddy Carry
In Team of Two: while one buddy is doing unbroken DU, the other one will do HSPU. Switch every time a DU is broken. Buddy carry for 50mt each one.

Handstand Hold practice
Pull over

• 75/60 reps for time of:
Handstand Push Ups

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

Three rounds for quality of:
10 chin-ups
10 ring push-ups