12′ AMRAP

10 Box jumps

5-10-15-20… Push ups

continue adding 5 reps the push ups each successive round until failure or time expires.

Back squat

3-3-3-3-3 @ 80 %

6 Rounds for time

30 Lunges

4 Muscle ups

Deadlift

1 RM

For Time:

800 mt Run

21 Pull ups

21 Goblet squats

400 mt Run

15 Pull ups

15 Goblet squats

200 mt Run

9 Pull ups

9 Goblet squats

Clean & Jerk

1-1-1-1-1 @ 90 %

5 Rounds for time:

20 Deadlifts

40 D.U.

Snatch

3-3-3-3-3 @ 80 %

20′ AMRAP

5 Burpees

7 Front squat

9 Sit ups