Five supersets:
Front Rack Reverse Lunge 8 reps (per leg)
Max Strict Pull-ups

Optional:
21-15-9 reps for time of:
Row or Air Bike Calories
(3x) Air Squat 63/45/27

For time:
2 Dumbbell Push Press 22.5/15kg
50 Double-unders
4 Dumbbell Push Press
45 Double-unders
6 Dumbbell Push Press
40 Double-unders
8 Dumbbell Push Press
35 Double-unders
10 Dumbbell Push Press
30 Double-unders
12 Dumbbell Push Press
25 Double-unders
14 Dumbbell Push Press
20 Double-unders
16 Dumbbell Push Press
15 Double-unders
18 Dumbbell Push Press
10 Double-unders
20 Dumbbell Push Press
5 Double-unders

Five rounds, each for time of:
Row 400m
200m Deadball carry 30/20kg

Rest as necessary between rounds.

“Cherry Pickers Delight”
Run (to weir and back)
100 Overhead Squats 40/30kg
*Perform 12 Pull-ups each time you break the squats.
*Advanced athletes are encouraged to scale up to C2B/Bar Muscle-ups.

Perform maximum reps in 2 min. of each of the following:
10m shuttle run
Burpees
Dumbbell Snatch 22.5/15kg
Ball Slam 30/20kg
Row (calories)
Air Bike (calories)
Kettlebell Swings 24/16kg
Deadball Over the Shoulder 45/30kg
*You may perform these tasks in any order. You have 32 minutes to complete.

A. Power Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain for 7-10 sets.

B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
AMRAP in 20 minutes of:
5 HSPU
10 Pistols
15 Pull-ups

AMRAP in 3 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 6 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m

Rest 3 min.

AMRAP in 9 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40kg
Run 100m
*Your score per AMRAP is total barbell repetitions. Each AMRAP (3, 6, 9) starts at the beginning.

Partner Workout:
For time:
10-1 Deadball Over the Shoulder 45/30kg
50-5 Double-unders
Format: One partner starts with 10 Deadball Over the Shoulder while the other does 50 Double-unders, then swap so that the other partner does 10 DB while the other does 50 DU. Each partner will complete a total of 55 DB over the shoulder and 275 Double unders.