For time: 2 legless rope climbs 4 Squat cleans (100/70 kg) 8 Deficit handstand push-ups 16 KB swings (32/24 kg) 32 Pull-ups 16 KB swings (32/24 kg) 8 Deficit handstand push-ups 4 Squat cleans (100/70 kg) 2 legless rope climbs

Front squats 3-3-3-3-3

5 rounds Min 1: 12 lateral step-ups one DB (22.5/15kg) Min 2: 16 toes-to-bar Min 3: 12 ring dips

Every 5 min x 4 rounds 200m Single-arm farmers carry (left arm) (22.5/17.5kg) 12 Single DB front squats (left arm) 200m Single-arm farmers carry (right arm) 12 Single DB front squats (right arm)

AMRAP 3 min Sit up ball throws (9/6kg) 100 thrusters (40/25 kg) 100 hip extensions with ball 100 leg throws 100 double-unders AMRAP 3 min Sit up ball throws (9/6kg)

4 rounds 200m plate run/carry (20/10kg) 20 alt DB snatches (22.5/15kg) Max set box round the worlds