6x2 min ON/2 min OFF

A) Run around the box
+ max effort wall balls

B) Run around the box
+ max effort burpee box jumps

Box Jump,
STOH 50/35 kg
For time.

MRAP 16
5+5 one arm DB/KB OHS (you pick the weight)
8 T2B
12 wall ball
8 T2B

Deload option
EMOM version (scale T2B to V-UP and one arm OHS to barbell OHS)
1: 5+5 one arm DB/KB OHS
2: 8 T2B
3: 12 wall ball
4: 8 T2B

4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

4 rounds, rest as needed, use AHAFA loading

1) 6 Front Squat
2) 3 Weighted Pull-Up
3) 5+5 Lunge Press
4) 10 Lateral Raises

Bar from the rack, rest as needed

4 rounds of rowing (meters)
40s ALL OUT
3 min REST

2 rounds for time of:
100 double-unders
20 overhead squats @52kg/36kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches @22,5/15kg
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Pull-up Skill Work.
Spend time working on;
- Kipping Pull-ups
- Butterfly Pull-ups
- Kipping C2B
- Butterfly C2B

"Head to toe"

AMRAP 8

10 Toes to bar
10 burpees