20 Single-arm DB Overhead Walking Lunges (17.5/10 kg.) 200-m MB Carry (9/6 kg.) 20 Burpees to target (25 cm.) AMRAP 30 min.

Every 2 min. perform Deadlifts: Rnd 1 – 5 reps @ 50-60% Rnd 2 – 5 reps @ 60-70% Rnd 3 – 3 reps @ 70-80% Rnd 4 – 2 reps @ 80-90% Rnd 5 – 2 reps @ 90+%

21-15-9 DB Squat Cleans (22.5/15 kg.) Ring Dips

2 min. Air Bike for calories 2 min. DB Shoulder-to-overheads (17.5/10 kg.) 2 min. Air Bike for calories 2 min. Sit-ups 2 Rounds

In partners: P1 Rows 500 m P2 Holds the Barbell at the top of the Deadlift (90/70 kg.) Switch P1 performs 25 Front Squats (50/35 kg.) P2 Holds the bottom of an Air Squat Switch 3 rounds

For time 21 pull-ups 42 double-unders 21 thrusters (43/29 kg.) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (52/34 kg.) 15 bar muscle-ups 30 double-unders 15 thrusters (61/39 kg.) Time cap: 12 min.