8 Rounds

40 Second Bike Ride
3 Curtis P’s
6 Burpees
9 Pull Ups
12 Double Unders or 36 Singles

Strength

3-3-3-3-3 Deadlifts

Then

15 Minute AMRAP

6 Deadlifts @ 75% of your 3 Rep Max
9 KB Swings
12 Ring Dips

5 Rounds

200 Meter Run
10 Front Squats
12 Box Jump Overs
15 Hand Release Push Ups

Strength

3-3-2-2-1-1-1 Ground To Overhead

Then

3 Rounds

10 Ground To Overhead At 65% Of Your 1 Rep Max
20 Lateral Over The Bar Jumps
30 Ball Slams

Skill Work
10 Minutes
Working On Muscle Up Progression

Then

15 Minute AMRAP

3 Man Makers
6 Knees To Elbows
12 Pistols (Alternating Legs)
24 Double Unders

4 Rounds

20 DU or 60 Singles
20 Wall Balls
10 Burpee Box Jumps
20 Pull Ups

Every Minute On The Minute For 10 Minutes

6 Deadlifts
5 Hang Power Cleans
4 Push Press
3 Back Squats

Rest A Minute After Each Round.

Every Round Should Be Completed In A Minute The Scoring Will Be A Point For Every Round Completed

10-9-8-7-6-5-4-3-2-1

SDHP
Russian Twist
Toes to Bar
100m Uneven DB Farmers Carry Between Rounds

20 Minute AMRAP

4 Handstand Push Ups
8 Front Squats
12 Lateral Burpees Over The Bar
16 Double Unders

6 Rounds

200m Sandbag Run
3 Power Cleans
5 Weighted Pull Ups
7 Inclined Hand Release Push Ups