3 Rounds 50 Air squats 10 Strict pull-ups

Deadlift 3-3-3-3-3

AMRAP 12 min 25ft DB walking lunges (24/16kg) 8 Wall facing HSPU 25ft DB walking lunges 8 Push-ups

For time 1k Row 14 Ring muscle-ups 46 Sit-ups 750m Row 12 Ring muscle-ups 32 Sit-ups 500m Row 9 Ring muscle-ups 24 Sit-ups

For time: 200m Unbroken single arm KB farmers carry (24/16kg) 50 Double-unders 30 KB step-ups (24/20in) 50 Double-unders 40 Russian KB swings 50 Double-unders 200m Unbroken single arm KB farmers carry (24/16kg)

AMRAP 14 min 60 cal row 50 toes-to-bars 40 wall balls (9/6kg) 30 cleans (60/40kg) 20 muscle-ups