5 Rounds FT Run 200m Rest 1 min 100 double-unders Rest 1 min

For time 1k Row 50 Thrusters (40/25kg) 30 Ring Muscle-ups

For Time 3-6-9-12-15-18-21 Burpee box jumps (60/50cm) MB sit-ups

14 Minutes (7 Rounds) Even min: 18 plate OH walking lunges (20/10kg) Odd min: 25 unbroken KB swings (24/16kg)

As Far As Possible in 8 min 10-15-20 Handstand push-ups Front squats (50/35kg)

For Time 800m Run 2 Rounds 25 Good Mornings 25 Knees-to-elbows Then, 800m Run