100 Single-unders 25 Woman-Makers (20/10 kg.) 100 Single-unders 50 KB Swings (24/16 kg) 100 Single-unders

21-15-9 DB Thrusters (25/17.5 kg.) Chest-to-Bar Pull-ups

AMRAP 15 min. 50 Double-unders 10 SDHP (50/30 kg.)

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men/Woman’s snatch 43/29 kg. Time cap: 12 minutes

10 Rounds 12 GHD Sit-ups 12 Alt. MB Reverse Lunges (9/6 kg., 6 each leg) 12 Box Jumps (50 cm.) Perform 1 round every 90 sec.

Split Jerk 3-3-3-3-3