For Time: 1 Mile Run 90 Double Unders 80 Sit-Ups 70 Squat 60 Push Ups 50 Wall Balls 400m Run 30 Burpees 200m Run

3RFT 10 Box Jumps 30/24" 20 Thrusters 50/35Kg

5RM Strict Press EMOM 10 12 KB Strict Press 16/12 12 1 Arm Ruski KB Swing 16/12

Skill = Ring Muscle Up Practice AMRAP 12: 10 Elevated Ring Rows 8 Box KB Step Ups 2x12/2x8Kg 6 Burpees

5x10 Pendlay Row 3 RFT 18 Superman Flexes 18 Push Ups 18 Hollow Rocks 18 Power Snatches 40/25Kg

5RM Back Squat AMRAP 8 6 Burpees 12 OH KB Reverse Lunges 16/12 Kg