Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile

7 Rounds 3 x 1 Knees to elbows + 1 Toes-to-bar 8 Thrusters (50/35kg) 3 Bar Muscle-ups 8 Hang Power Snatches

AMRAP 25 MIN 400m Run 10 Alt. Pistols 16 DB Squat Cleans (17.5/10kg) 18 Sit-ups

Fоr Time 60 KB Swings (20/12kg) 50 Mountain Climbers 40 KB Shoulder to overhead (20 R/20 L) 25 box jumps (76/60cm) 20 KB TGU – 10 on each side

4 Rounds Min 1: 30 Air Squats Min 2: 15 Burpees Min 3: Max Cals Air Bike Min 4: Rest

AMRAP 12 MIN 1 Weighted Strict Pull-ups (22.5/15kg) 1 Deficit Strict Handstand Push-up Add 1 rep each round