3 Rounds For Time:
10 Curtis P’s 95/65lbs
10 Burpees

For Time and Reps

Max reps x Strict Pull-up

Rest 60 seconds

21-15-9 reps of Kipping Pull-up and Push-up

Rest 60 seconds

Max reps x Strict Chin-up

Record time and reps and scaling details.

3 rounds for time of:

• 400 m Run
• 21 Kettlebell Swings (32/24kg)
• 12 Chest-To-Bar Pull-Ups

4 rounds:
4 x Power Clean and Jerk @ 60-70% of 1RM
8 x CTB Pull-up,
12 x burpee,
rest 30secs

Record total time (not including the final rest period), weight, scaling and so on.

5 rounds of:

• 5x snatch deadlift
• 5x hang power snatch
• 5x ohs
• 5x good morning
• 8x back squat

Do everything unbroken. Rest 2 mins between the rounds. Start light, add weight every round.

5 rounds for quality:

• supine ring row, 12-10-8-6-4 reps
• ring dip, 12-10-8-6-4 reps
• L-pull-up, 6-5-4-3-2 reps
• weighted sit-up, 10-10-10-10-10 reps

20 min AMRAP:

• 5 parallette handstand push-ups
• 10 toes through rings
• 15 medicine ball cleans, 20 pound/14 pound

10 min EMOM
ODD 12 kb snatches 24kg/16kg
EVEN 4 TGUs 24kg/16kg

3 rounds
3 strict pull ups
6 kipping pull ups
6 C2Bs
6 T2Bs

5 rounds, rest as needed:

8 Floor seated Barbell Press
8+8 DB/KB Row
10 DB/KB Lateral Raises

RPE 4