10 min AMRAP
10 air squats
10 push ups
10 sit ups
6 burpees

For time:
10,9,8,7,6,5,4,3,2,1

Kipping Pull Up's
Kipping T2B

10-9-8...-1 Power Cleans (75%)
20-18-...-2 Pull-ups
Partner 1 starts with 10 PC, once completed partner 2 does 20 pull-ups
Then partner 1 does 9 PC etc.
Once down to 1 and 2 reps the roles switch and they start making their
way back up…
Partner 1 does 2 pull-ups, partner 2 does 1 PC…until they reach 20 Pull-ups and 10 PC!!

Spend 30 minutes on your mobility goats.

"Run and get your Fran"
Station bar and plates 200m from the pull up station. Start at the pull up station, sprint and retrieve one piece of equipment at a time, when all pieces are at the pull up station load and begin:

21-15-9
Thruster 42,5kg/30kg
pull up

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Without time, 5 rounds:
5 tyre flip
14m midget walk
4 somersault

Without time, for quality:
7 ring dip
7 hollow rock
7 grass hoppers (7+7)

For Quality 12-9-6 reps of:

Box jump (75/60cm)
Kettlebell snatch, left arm
Kettlebell snatch, right arm

Finisher 25 Front squat with kettlebell

Row as many meters as possible in 4 x 1min with 30s rest