4 Rounds For Time Of:
30 - Double Unders
30 - Sit Ups
30 - Air Squats

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Deadlift 3-3-3-3-3-3 @ 70kg

AMRAP 5 min:
- 10 Kb wing (24/16 kgs).
- 8 Box jumps over with Kb.
- 10 Push ups on the medball.

B.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed

10 push-ups
10 sit-ups

9-12-15

Thruster
GHD / abmat vatsa

3 Rounds For Total Reps:
1 Minute Max Thrusters 43 / 29 kg
1 Minute Max Power Cleans 43 / 29 kg
1 Minute Max Box Jump Overs (24"/20")
1 Minute Max Pull-ups
1 Minute Max Echo Bike Calories
1 Minute Rest

3 Sets
20m Single Arm KB Rack Carry HEAVY
20 Alternating Dumbble Single Leg Romaning Deadlift (light load)
30sec Weighted Superman Hold

"Donny"

21-15-9-9-15-21 reps for time of:
- Deadlift 100/60 Kgs.
- Burpees.