A. On a 2 minute clock:
20 Unbroken back squats @ 40- 50% of your 1RM @ 00x0 (from the rack)
AMRAP chest to bar kipping pull ups

Rest 6 minutes

Repeat Part A.

Rest 6 minutes


B. 12 minute AMRAP:
Clean  x 10 85/125 lbs
Kipping Muscle ups x 5
HSPU x 5 (you may kip)

A. 5 minute AMRAP
Deadlifts x 10 155/ 225
Box Jumps x 10 20/24"

Rest 5 minutes

B. 5 Minute AMRAP
Toes to Bar x 5-10
Ring Push Ups x 5-10

Rest 5 minutes

C. 5 Minute AMRAP
Double Unders x 20
Burpees x 10

Rest 5 minutes.

D1. Cuban rotations x 5-7 reps x 3 sets

D2. Back Extensions x 10 reps x 3 sets

D3. Jefferson Curls x 10 reps x 3 sets

Start anywhere in the rotation

A. 12 min AMRAP

Shoulder Taps x 20
Toes to Bar x 5-15
Kettlebell Snatch x 7 per arm 35/55 lbs

Rest 10 minutes

B. 1000 meter row for time