3 Unbroken Bar Muscle-ups 5 Unbroken Chest-to-bar Pull-ups 7 Unbroken Knees-to-elbows 10 x Shuttle Run (20 m) 20 Alt. DB Reverse Lunges (22.5/15 kg.) AMRAP 25 min. * The MUs, Pull-ups, and K2Es need to be done unbroken as one complex * Penalty for breaking is a 5-rep deduction * Single DB – hold how...

20 KB Swings (24/16 kg) 15 V-ups 100-m Front-rack Single Arm KB Carry 4 Rounds

5-min. Bike or Row (cal.) Then, straight into: 10 Box Jumps (60/50 cm.) 10 Overhead Squats (35/25 kg.) AMRAP 10 min.

Find a heavy 1-rep Push Press Then: “Gwen” Clean & Jerks 15-12-9

2 min. Side Plank – L 150 Wall Balls (9/6 kg.) 2 min. Side Plank – R

Front Squats 3-3-3-3-3