12 Alt. Pistols 12 Ring Dips In what is left of 2 min., perform: AMRAP Double-unders 5 Rounds

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

10 Power Clean and Jerks (40/25 kg.) 10 Alt. Jumping Lunges 100-m Barbell Front-Rack Carry or DBs(17.5/12.5) 3 Rounds

6-8-10-12 Front Squats (50/35 kg.) MB Weighted GHD Sit-ups (6/4 kg.) Then, straight into a 1-mile Run.

In partners: P1 performs Max Set of Unbroken KB Swings (24/16 kg.) P2 Holds the top of a Deadlift (80/60 kg.) BEFORE you switch, P1 (KB Swinger) performs 10 Burpees P2 (Deadlift Holder) performs 10 Deadlifts Switch back and forth. As many reps as possible of KB Swings in 15 min.

10 Hang Power Cleans (80/60 kg.) 10 Ring Muscle-ups 20 Hang Power Cleans (60/40 kg.) 8 Ring Muscle-ups 30 Hang Power Cleans (50/30 kg.) 6 Ring Muscle-ups 40 Hang Power Cleans (40/20 kg.) 4 Ring Muscle-ups