Ring Muscle-ups
16 Ring Muscle-ups With time remaining in 4 min., perform AMRAP SDHPs (95/65 lb.) 12 Ring Muscle-ups With time remaining in 3 min., perform AMRAP SDHPs 9 Ring Muscle-ups With time remaining in 2 min., perform AMRAP SDHPs
Cossack Squats L-sit Burpees
0-3 min. perform: 30 Forward-facing Burpees Over Barbell 3-6 min. perform: 40 BB Cossack Squats (35/25 kg.) 6-9 min. perform: 2-min. L-sit 9+ min. perform: 10 Burpees Over Barbell 10 BB Cossack Squats 3 Rounds
Lumberjack 20
20 Deadlifts (120/80 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans (20/10 kg.) Run 400 m
Devil’s Press Bike TTB
24/16-cal. Bike 24 Toes-to-bars 24 Sit-ups 24 Single DB Devil’s Presses (22.5/15 kg.) 24/16-cal. Bike
Partner WOD – Bear Crawl Pistols
In Partners: 100-m Bear Crawl 12 Alt. MB Weighted Pistols (9/6 kg.) 12 Hurdle Jumps 12 MB Bear Hug Squats AMRAP 15 min.