4 rounds for time

2 x Ring Muscle Up
3 x HSPU (strict)
4 x Hang Power Clean @ 70% of clean max.

Record scaling, weights and other details.

EMOTM 10 min @ 65%
2 x Squat Snatch

For time:

100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead (72,5/45 kg)
90 foot Walking lunge with barbell in front rack (72,5/45 kg)

Time cap: 15 minutes

Scoring:

The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

10 minutes, one minute on, one minute off, AMRAP:

• 2 power snatch (60-70% 1RM)
• 4 lateral burpees

Five two minute rounds:

• 250/200 m row
• 5 squat snatches (50-60% 1RM)
• rest of the time box jumps 60/50cm

2 min rest between rounds. Score is the number of box jumps

Relay Air bike in teams of 5
Person 1. 50s. On
15s. Off
Person 2. 50s. On
15s. Off
Person 3. 50s. On
15s. Off
Person 4. 50s. On
15s. Off
Person 5. 50s. On
15s. Off
3 Rounds
All out!

For quality:
- One leg DL: x6-8/leg
- Ring roll out: x6-10
- Turkish Get up: x3-5/hand

Metcon:
EMOM 20
2 HSPU
1 hang power clean

30/25 cal Row / 25/20cal Air bike (cash in)
amrap Clean&jerk (60/40kg)

4 rounds
6 floor presses 65kg/40kg
6 cleans 65kg/40kg
20 cal air bike
20 cal row