Deadlift

2-2-2-2-2 @ 90%

12′ AMRAP

10 Front squats

10 Pull ups

then..

Tabata sit ups

Front squat

3-3-3-3-3

15′ AMRAP

5 Deadlifts

9 Bar facing burpees

9 Wall balls

Back squat

1 RM

IN TEAM OF 2

For time:

100 Kb swings

90 Knees to elbows

80 Squats

70 Push ups

70 Pull ups

80 Lunges

90 Sit ups

100 Russian Kb swings

Only one athlete can be working at a time.

Skills

Muscle up

6 Rounds for time:

50 Squats

25 Push press

Clean & Jerk

3-3-3-3-3

Snatch

1-1-1-1-1

21-15-9-15-21

Russian Kb swings

Overhead plate lunges

Box jumps