Amrap 20' 2 rings muscle ups 4 box jumps & over 8 alt. DB snatch @ 32.5/22.5 kg

4 rounds of 4 min ON / 4 min OFF in the 4 minute frame, 20 - 15 - 10 - 5 back squat @80/100/120/140 kg + max calories bike

On The Minute x 30' min 1 - 6 clean & jerk @ 60/40 kg min 2 - 12 burpee over bar min 3 - 200m run min 4 - rest

In pairs, 300 calories - row/ski/bike partner A does 5 strict hspu + 10 kb swings @ 32/24 kg + 15 sit ups partner B  works on the machine !!!

Team of 2 - For Time 2 rounds of 50 thrusters @ 50/35 kg 30 bar muscle ups

Team 2x For time 30 man makers 1k row 30 man makers 1k row 30 man makers rx: 2 x 22.5/15 kg

Press 4 sets x 5 reps @ 85% + 1 set max reps @50% ::: ::: ::: ::: Amrap 10' 20m plate push @ 20/15 kg 10 toes to bar

“Triple 2” For time 2k row 200 double unders 2k run

Team 2x 10 rounds for time - 1 round each 15 calories bike 10 burpee box jumps 5 squat clean @ 90/60 kg

5 rounds, start every 5 minutes, 400m run 12 alt DB snatch @ 32.5/22.5 kg + opt 1 - 8 bar muscle ups opt 2 - 10 chest to bar opt 3 - 12 pull ups (option based on skill level)