Heavy to Light to Fast 10 Hang Power Cleans (185/135 lb.) 10 Ring Muscle-ups 20 Hang Power Cleans (135/95 lb.) 8 Ring Muscle-ups 30...

35 Double-unders 25 MB Hip Extensions (20/14 lb.) 25 MB Thrusters 4 rounds

Split Squats 4-4-4-4 (each leg) *Optional Finisher For time: 50/40 cal. Bike 50 Overhead Plate Jumping Lunges (each leg = 1 rep) ...

10-ft. Handstand Walk 2 Alt. KB Snatches (20/12 kg) Each round, add 5-ft. HS Walk and 2 KB Snatches. As far as possible in 10 min.

Tabata This! Tabata Row Rest 1 min. Tabata Squats Rest 1 min. Tabata Pull-ups Rest 1 min. Tabata Push-ups Rest 1 min. Tabata Sit-ups

Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots (20/14 lb.) Time cap: 20 min.

Squat Clean and Jerk 3-3-3-5-5-5

Perform 1 round every 90 sec.: Odd rounds: 10 Back Squats (95/65 lb.) Run 100 m Even rounds: 15 Slam Balls (25/15 lb.) Run 100 m 15...

McGhee 5 Deadlifts (275/185 lb.) 13 Push-ups 9 Box Jumps (24/20 in.) AMRAP 30 min.

400-m KB Farmers Carry (24/16 kg) 25 Parallette Pass-throughs 3 rounds *Every time you put the KBs down, perform 10 Russian KB Swings...