3 Rounds, rotating stations “On the Minute”:
A) 13/9 Calorie Row
B) 200 Meter Run
C) 13/9 Calorie Assault Bike
D) Max Strict Presses 42,5/30kg

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

4 sets:
8-10 Box Squats, start light and build each set

Rest 30 seconds
3 Seated Box Jumps

; Rest about 10 second between jumps.

Rest 2 minutes between sets

*The seat height should be similar to the height you use for the box squats. You want to be right around parallel. The height of the box you jump on to doesn't matter too much, you want to focus on being as explosive as possible and jumping for maximum height each rep.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

3 rounds

5 + 5 KB wind mill
7 inchworm + 10 sec hold
9 weighted back extensions

Warmup

10 Barbell Turkish Get Ups - Not For Time (5/arm)
+
3-4 Sets
10 Quadruped Thoracic Rotation/side
8 Alternating Pistol Squats (Scale back to a tall step up if needed)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Kilos: 61/43

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump