Find 3RM Overhead Squat

With a Partner
AMRAP 20 Minutes
8 Toes to Bar
6 Burpee Box Jump Overs 24/20″
4 Squat Cleans Thrusters 60/35
Complete full round then switch

With a Partner
AMRAP 20 Minutes
Run 400 mt
12 Front Squats 60/35
40 Double Unders
Switch complete rounds

1RM Clean and Jerk

For Time:
50 Shoulder to Overhead 60/35
50 Sit Ups
50 Dumbbell Hang Cleans 22,5/15
50 Handstand Push-Ups

Ring MU Practice
Pull Ups Practice

“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings
12 Pull Ups

Find 3RM Sumo Deadlift
NO BOUNCE

For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups

15 Minute Cap