Every 5mins Complete the Following x 3 Sets
Row 400m
16 Step Ups (24/20")
10 Kipping Toes To Bar

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row.

• 1-…-1 of:
BB Squat Snatch
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.

5 X 3
Ring Muscle-ups ( Any progression)
https://vimeo.com/162485846
After each set perform:
10 Beat Swings
https://vimeo.com/175745155

Five rounds for max reps of:
Body weight bench press
Pull-ups

3RFQ
20 Double KB Front Rack Lunges
20m Lateral Mini Band Walk
10 Hip Jumps
rest 2 Mins between rounds

4RFQ
10 DB Bench Press
Max Effort Pull Ups
Rest 2 Minutes
10 SA Row
Max Effort Dips

3 Rounds for time
- 50 air squats
- 7 Muscle Ups (Scaled to 14 Jumping Bar MU)
- 10 Hang Power Clean (95#)

17 min time cap

DNF - 2 rounds + 12 Bar MU

Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

• 5-5-5 of:
BB Back Squats
85-90% 5RM

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps