Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35#
6 toes-to-bars
24 double-unders

• sub hanging knee raises for TTB
• 24 singles for dubs

ULKONA
KB Swing
Walking Lunge
KB Push Press

ULKONA
Run 400m
40 x Air Squat
20 x Up Downs

2 mins cardio (bike, run or row)

Then 2 rounds
10 good mornings with empty barbell
10 KB single leg deadlift Per leg

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

• weight stays the same throughout

Push Jerk

E2MOM X4-5:

• 5 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) E90SEC X 6-8:

• 1 Set of rMU

B) rMU Strength

3-4 Rounds:

• 8-10 Kipping Ring Dip *rest 45s
• 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
• 20-30s Ring Support Hold *rest 2min

Strength

A) 3 Superset:

• 10 DB Bench Press
• 8-10 Wide Grip Pull Up

*Rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 No Feet Muscle Snatch (Empty BB)
• 15-20 Banded Face Pull
• 1 Long Set: Empty BB Strict Press

For time:
20 Cal row
20 Front squats 75/55#
20 Box jumps 24/20
18 Cal row
18 Front squats 75/55#
18 Box jumps 24/20
16 Cal row
16 Front squats 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps

*30 min time cap

4 rft
500/400m row
15 burpees

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension