3 Unbroken Bar Muscle-ups 5 Unbroken Chest-to-Bar Pull-ups 7 Unbroken Knees-to-Elbows 21 Box Jumps AMRAP 18 min. *Penalty for breaking is a 5-rep deduction.

Find your 1 RM Back Squat. Find your Max-Set BW Back Squat.

Run 200 m 30-sec. Side Plank – R 30-sec. Side Plank – L 15 KB Goblet Squats (24/16 kg) Run 400 m 1-min. Supine Plank 15 KB Goblet Squats (24/16 kg) Run 600 m 1-min. Plank 15 KB Goblet Squats (24/16 kg) Run 800 m

21-15-9 reps of: Deadlifts (100/70 kg.) HSPU

200-m Single-Arm Farmers Carry – R (17.5/10 kg.) 20 Single-Arm Thrusters – L 20 Mountain Climbers 20 Single-Arm Thrusters – R 200-m Single-Arm Farmers Carry – L 2 Rounds

Pull-up 3-3-3-1-1-1