5 rounds for time 3 unbroken bar muscle-ups 5 unbroken chest-to-bar pull-ups 7 unbroken knees-to-elbows 10 x shuttle runs (20m) 20 alt. DB reverse lunges (22.5/15kg)

5 – 5 – 5

3 rounds for time 50 Double-unders 400m KB/DB single arm farmers carry (M24/22.5/ F16/15 kg) 15 KB/DB single arm box step-up and overs 20 Box jumps (60/50 cm)

AMRAP 10 min 3 Hang power clean (70/50kg) 2 Hang squat clean 1 Front squat 9 Toes-to-bar

AMRAP 24 min 13 pumpkin deadlifts 13 lunges with pumpkin OH 13 pumpkin goblet squats 13 pumpkin wall balls 13 pumpkin slam balls 13 pumpkin partner sit-up throws 130m pumpkin carry – in partners

5 rounds 60m bear crawl 14 KB goblet squats (24/16kg) 7 single arm KB shoulder-to-overhead (each side)