A. 10 mins skill progression work:
Muscle Up, C2B Pull-up, Pull-up

B. For Time:
2 Rounds:
Row 400m
4 Muscle-ups
50 Double Unders, then

2 Rounds:
Bike 1.2K
4 Bar Muscle-ups
50 Double-Unders

A. Front Squats 5 x 5
*Heaviest load possible across all sets, ~80% or more, rest 3-4 mins between sets

B. For Time:
15 Front Squats (105/75#)
50′ Handstand Walk
12 Front Squats
50′ Handstand Walk
9  Front Squats
50′ Handstand Walk

Time Cap: 9 mins

A. In 10 mins:
Weighted Strict C2B Pull-up Ladder
(1-2) x 4

B. 4 Rounds:
2 min Max Cal Row
1 min Rest
2 min Max Cal Bike
1 min Rest

A. In 12 mins, build to heavy snatch (power or squat)

B. 4 min AMRAP:
Row 250m or Bike .5K, then
3 Snatch (115/80#)
6 Burpees over barbell

Rest 4 min, then repeat once more

For Quality, 4 Rounds:

5 Manmakers
20 KB Deadlifts (10 each leg)
15/12 Cal Assault Bike
25 Banded Pull-aparts
50m Sled Pulls
*Athlete’s choice on weight

A. In 10 minutes, build to Heavy Power Clean

B. 16 min EMOM:
Odd = 2 Power Cleans @ 75-80% of Part A (touch and go, no reset)
Even = :30s Hollow Hold

C. Tabata
Odd – Max Ring Push-ups
Even = :30s Ring Plank Hold

A. Strict Pull-ups Ladder (1-2-3) x 4

B. For Time:
200′ walking lunges
20/15 Calorie Row
20 Burpees
20 Jumping Air Squats
40 Double Unders
20 Jumping Air Squats
20 Burpees
20/15 Calorie Row
200′ walking lunges