21-15-9 reps of: 12 min cap Toes 2 bar/chest 2

3 rounds for time: 12 hang clean and jerks, 165/105

12 min amrap: 60 double unders 30 sit-ups 3 rope

8 round Tabata of: Bar muscle-ups* Box jumps, 24/20 Toes

For time: 60 cal bike 60 wall shots, 20/14 Post

6 rounds for time: 10 deadlifts, 135/95 8 power cleans

For time: Run old 800m 25 burpees Run old 800m

21-18-15-12-9 reps of: Cal row Kb push presses, 53/35 20

15min amrap: 10 muscle-ups* 10 snatches, 135/95** *perform 50 double