3 ROUNDS FOR TIME 15 Deadlifts (80/60kg) 30-sec barbell hold at top of Deadlift 20 DB Push-ups 1 min DB Plank hold

21-15-9 reps for time: Thrusters (43/29kg) Pull-ups

3 ROUNDS FOR TIME In teams of 3 P1) KB Swing (24/16kg) P2) MB Overhead hold (9/6kg) P3) 200m Bear hug carry * Each movement time is dictated by the 200m bear hug carry

FOR TIME 100 double-unders 10 bar muscle-ups 80 double-unders 8 bar muscle-ups 60 double-unders 6 bar muscle-ups 40 double-unders 4 bar muscle-ups

AMRAP 15 MIN 200m DB farmers carry (22.5/15kg) 21 Anchored sit-ups 15 DB Front squats 9 Handstand push-ups

IN A 10 MIN WINDOW: Work up to a heavy triple hang power snatch FOR TIME 15-12-9-6-3 Hang power snatch (60/40kg) 400m run