Complete as many rounds as possible in 15 mins of: 30 Double Unders 15 V-Ups 9 Single Arm (right) Dumbbell Shoulder-to-Overheads, 50/35 lbs 9 Single Arm (left) Dumbbell Shoulder-to-Overheads 3 Ring or bar Muscle Ups READ MORE
10 min work on the following 1 hang squat snatch from above the knee + 1 hang squat snatch from below the knee (Hang on to the bar for both) rest then amrap on 9 min 10 power snatches 95/65 10 overhead squats 95/65 10 bar over burpees READ MORE
5 x 5 strict pull ups rest then teams of 2 2000m row (switch every 500m) 100 thrusters 45/35 (break as you see fit but the bar cannot touch ground) 60 pull ups (break as yo see fit) READ MORE
2 rounds for max reps of: 2 min push Press or push jerk 135/95 Rest 1 min 2 min Front Squats 155/105 Rest 1 min 2 min Deadlifts 185/125 Rest 1 min READ MORE