FOR TIME 40/30 cal air bike INTO: 3 ROUNDS 5 ring muscle-ups 9 box jump-overs (60/50cm) 40/30 cal air bike

FOR TIME 2-4-6-8-10 Squat snatches (60/40kg) 10 Lateral barbell jump-overs 10-8-6-4-2 Strict HSPU 10 Lateral barbell jump-overs

5 ROUNDS 1 min burpee pull-ups 30 sec rest 1 min row for cals 30 sec rest 1 min ring dips 30 sec rest

AMRAP 5 MIN X 3 ROUNDS Rest 1 min between rounds 25 double-unders 10 DB Front rack walking lunges (22.5/15kg) 5 Candlestick

AMRAP 12 min. 40 Toes-to-bar 40 Shoulder-to-overhead (40/25kg) 400m Run

SQUAT CLEAN 5-4-3-2-1