• 5 Round of:
Burpees 15 reps
Handstand Walks 15 m

lepoa

Muscle
Upper - 10-1-9-2-8-3-7-4-6-5

Pull Up
Banded Bench Press

KB Shoulder Press
Dips

Swiss Hammer Curl
T2B

Metcon

10 rds of
10 one kb floor clean & jerk
10 alternated one kb row
20 one kb am swing

Male @ 24kg
Female @ 16 kg
Time Cap 20'

AMRAP 10 min
5 Pullups
10 Pushups
15 Air Squats

REST 5 min before next amrap

Deadlift 20-15-10-5 reps. Add weight for each set.

2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Box jump, find max height

For time:
150 Double Unders
40 Pullups
20 Thrusters 60/40kg
40 Toes-to-bar
150 Double Unders

OPEN GYM 8:15 to 9:30