25 Bar Muscle-ups Every minute, perform 8 Reverse Lunges 40/30 Ring Dips Every minute, perform 8 Jumping Pull-ups

30 sec. Front Squats (60/40 kg.) 30 sec. Rest 30 sec. GHD Sit-ups 30 sec. Rest 6 Rounds

Push Press 1-2-3-4-5-6-Max

500-m Row 15 Burpee Jumps over the Tower Rest 1.30 min. 500-m Row 20 Box Step Overs (60/50 cm.) Rest 1.30 min. 500-m Row 25-m Crab Walk Rest 1.30 min. 500-m Row 30 Plank Shoulder Taps 30 Mountain Climbers

Odd Minute: 8 Weighted Pull-ups Even Minute: 5 Back Squats (80/60 kg.) 5 rounds Pull-up load: 15/5 kg.

10 HSPU 15 Sit-ups 20 Lateral Parallette Jumps AMRAP 10 min.