3 rounds:
10 pull up/ ring row
30s. plank
-rest as needed-

3 rounds:
10-15 bench dip
10+10 DB row
-rest as needed-

Tall split jerk 6 x 2 (40 - 50 %)
EOM 14 min Front squat + split jerk x 2 (50 % -->)
Front squat ¼ x 5 x 5 (85 - 125 %)

For time:
3 rounds
Ring row 12
DU 24/ single 48
KB swing 32 (16 kg/ 12 kg)

Time cap 12 minute

10 rounds for time of:
9 thrusters 95/65
35 double-unders

“Open 20.1”
10 rounds for time:
8 Ground to overheads
10 Bar facing burbees

For time:
3 rounds
30 DU/ 60 single
20 hanging L-sit up
10 Wall ball (9 kg/ 6 kg)

Time cap 12 minute

12 min AMRAP
12 DU
120 m 1 arm Kettle bell farmer walk (12 kg/ 8 kg)
12 sit up

Turkish Get-Up
3 x 3/side

From 0-2 minutes
20 thrusters
Max-rep bar muscle-ups in the time remaining

Rest 2 minutes

From 4-6 minutes
20 bar muscle-ups
Max-rep thrusters in the time remaining

♀ 125 lb ♂ 185 lb