Zercher squats 3-3-3-3-3

4 Rounds of: 30 sec on/30 sec off L-sit Parallette pass-throughs Hip extensions Superman

AMRAP 15 min 21 wall balls (9/6kg) 7 hang power snatches (50/35kg) 5 Bar muscle-ups

For time: 100 single-unders 25 woman-makers (22.5/15kg) 100 single-unders 50 KB Swings (32/24kg) 100 single-unders

4 Rounds 400m DB farmers carry (22.5/15kg) 25 DB power cleans 400m MB carry (9/6kg) 25 wall balls

AMRAP 16 min 50 double-unders 10 sumo deadlift high-pulls (50/35kg) 5 sets 1 min weighted planks