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ROUNDS FOR TIME: 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders

Every 6 minutes, for 24 minutes, complete: Pull ups x 12 Run 400 Meters Deadlift x 15 reps(light…185-135/135-95)

As many rounds and reps as possible in 10 minutes: Wall Ball Shots x 12 reps Power Snatch x 10 reps Row for Calories x

Three sets of: Assault Bike x 30/25 calories Double-Unders x 60 reps Chest-to-Bar Pull-Ups x 15/Chin over 20/Ring rows 30

In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 30

Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Ring Dips/stationary dips/reverse (bench) dips Rest

For time: Run 600 Meters/row 750 Ring-Dips x 7/5 reps Run 400 Meters/row 500 Ring-Dips x 3/1 reps

For max reps: 30 seconds of Toes-to-Bar Rest 15 seconds 45 seconds of Wall Ball Shots (20/10 lbs to 9′ target) Rest 90 seconds, and

Three sets for times of: Assault Bike x 25/20 calories Double-Unders x 40 reps Chest-to-Bar/chin over/jumping/negative/ring rows Pull-Ups x 10 reps Burpees to 6″ above

For Time: –  10 Dumbbell Snatches  @  50 lbs / 35 lb  ( M / W ) –  15 Burpee Box Jump-Overs  @  24″ /