For Time:
Buy In:
200 Double-Unders

5 Rounds of:
6 Squat Snatches @60/42,5kg
10 Bar Muscle-Ups

Cash Out:
200 Double-Unders
- Workout is done with a partner, split reps anyhow

A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

9x1000m run 1min vila

25 Box Jumps (30 inch box)
Rest same amount of time it took to complete
50 Box Jumps (30 inch box)
Rest same amount of time it took to complete
75 Box Jumps
Done

"Tabata"
Swim 8 x 20:10, use pool or open water
Bike 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row 8 x 20:10, if on C2 use meters or watts

Post sport, times, and total number of intervals to comments.

• Kipping hspu 4x3–10

• Shoulder press 4x6–8

WOD

2 rounds of

20 Strict Handstand Push Ups or 10 Wall Climb

50 Sumo Deadlift High Pull 40/30

30 Knee to Elbows

75 Wall Ball

1. 40s bike erg
2. 10 box jump overs
3. 4-6 one arm devils press
4. 8-10 push ups

A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

Power clean+power jerk 5 sets
Squat clean+split jerk 5 sets
Back squat 5x3