5 rounds for time of: 5 rope climbs (to 15 feet) 200-ft zercher carry

5 minutes L-sit (can be broken into sets) 20 minutes handstand controlled descent (practice)

2-4-6-8-10 reps for time of: Push Jerks (185/125 lb) Front Squats (185/125 lb)

10 rounds for time of: 5 weighted push-ups (45/25 lb plate) 10 push-ups

For time: 50 bar muscle-ups

Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings (32/24 kg)

4 rounds for time of: 30 GHD sit-ups 30 GHD hip extensions 100-ft handstand walk

Front Squat 10-10-10-10-10 Build to a heavy set of 10 Rest 2-3 minutes between sets

3 rounds for time of: 30 GHD sit-ups 30-m dumbbell lunge (50/35 lb)

Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 3 wall walks

For time: 10 muscle-ups 100 air squats 10 muscle-ups 100-calorie row

3 rounds of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 toes-to-bars (kipping allowed) 10 hip-back extensions 20 back extensions 20 hip extensions Performed SLOWLY with focus on control

Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1 Build to heavy single on each.

In 7 minutes: In 7 minutes: Bar-Facing Burpee for max reps

2 rounds of: Shoulder Press for max reps (135/95 lb), 2 minutes Rest 1 minute Front Squat for max reps (225/145 lb), 2 minutes Rest 1 minute Deadlift for max reps (315/215 lb), 2 minutes Rest 1 minute

5-5-3-3-3-1-1-1-1 reps for time of: Split Jerks Build to heavy single

5 rounds of: 30 seconds L-sit hold 60 seconds handstand hold 90 seconds dead-hang hold Rest 2 minutes For quality

In 10 minutes: Scale Hold In 10 minutes: Handstand Hold (wall or freestanding) In 10 minutes: L-Sit (floor or parallettes) In 10 minutes: Stretching

5 rounds for time of: 5 dumbbell hang squat snatches (70/45 lb) (left arm) 5 dumbbell hang squat snatches (70/45 lb) (right arm) 5 dumbbell thrusters (70/45 lb) 200-m run

3 rounds for time of: 2 legless rope climbs (15 ft) 35 wall ball shots (20/14 lb) (to 10/9 ft)

21-18-15-12-9-6-3 reps for time of: Sumo Deadlift High Pulls (95/65 lb) Lateral Jumps (24/20 in)

Every 3 minutes for 15 minutes (5 rounds): 20 dumbbell walking lunges (50/35 lb) 20 burpee box jumps (24/20 in)

Complete as many rounds as possible in 8 minutes of: 10 back squats 10 strict chest-to-bar pull-ups

5 rounds for time of: 800-m run 25 overhead squats (75/55 lb) 25 sumo deadlift high pulls (75/55 lb)