5x3min AMRAP (60sec rest)
a) 8 KB Swings 24/16kg
8 Box Jumps
b) 6x10m Shuttle Run
12 Situps
c) 5 Burpee Pullups
7 Ring Dips
d) 8 Wall Balls
16 Double Unders
e) 7 Toes-to-bar
20 Split Jumps

20m Beep test, listen to the tape and run to the beep. Work in pairs and judge each other. You can miss one beep but cannot miss 2 beeps in a row!

Be honest and post level to wodconnect.

AMRAP (As Many Rounds As Possible)
in 20 minutes of
400m Run
7 Muscle Ups

Complete as many rounds as possible in 20 minutes of:
10 Burpee Pullups
30 squats
60 seconds of handstand hold

This is a static handstand hold. Only count time while the hands are stationary..

Snatch 2RM

Burgener warm-up

15 min AMRAP
12 hollow rocks
5 strict pull ups
12 arch body rocks
5 strict T2B
5 ring dips

Work up to a 1 Rep Max for the Snatch

3min AMRAP of Power Clean & Jerks @heaviest set from the complex.

20 thrusters 50kg-35kg
30 burpees
40 wallballs 9kg/6kg
50 kb swings 24kg/16kg

5 rounds, starting every 4th min:

20 x Calories Row
35 x Double Under
15 x Kipping Toes to Bar