WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

6 Rounds For Quality:
3:00 Run
100m Walk

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria

5 kiekkaa
10 t2b
10 hspu
10 c2b

10 Rounds:
4 Reverse Burpees
6 Push-Ups
9 Air Squats

12 min AMRAP
12 DU
120 m 1 arm Kettle bell farmer walk (12 kg/ 8 kg)
12 sit up

3-5x
6-8 Strict Pull up/C2B
6-8 Bench press (~70%)
10-20 GHD sit ups
Rest as needed.

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

3 Rounds For Time:
400m Run
30 Burpees
30 Sit-ups

5 rounds for time of

15 L pull-ups
30 single-leg squats