21-15-9 Strict Handstand Push-ups DB Lateral Stationary Step-ups (each side) (17.5/10 kg.) 200-m Single-arm DB Overhead Carry

Row 500 m. 7 Overhead Squats (75/50 kg.) Rest 3 min. 4 Rounds

30 Ring Muscle-ups Every time you break, perform: 20 Unbroken KB Swings (24/16 kg)

20 DB Deadlifts 50 Double-unders 20 DB Thrusters 50 Double-unders 20 Burpees 50 Double-unders 20 DB Squat Cleans 50 Double-unders 20 DB Devil’s Presses AMRAP 24 min. DB: 22.5/15 kg.

10 Inverted Ring Rows 10 Front-rack Lunges (50/35 kg.) 5 Rounds

1-rep Max Back Squat 1-rep Max Bench Press