Complete 7 rounds for time of: •    3 Front Squats (155 / 105lbs) •    6 Clapping Push-ups •    9 Toes to Bar...

Muscle-up progressions —- As many Pull-ups as possible in 20 minutes. Every time you have to come down from the Pull-up bar, Run 200m with 20 kg sandbag....

Power Clean+ Squat Clean+Split Jerk x 6 —- High Box Jumps 5 x 3 —- 10 x Sled Drag 30 m, Start with 45 lbs. Increase weight 45 lbs on every drag. When you can`t walk 30 m under 60 seconds, start decreasing 45 lbs/drag. Rest 60 seconds between drags....

Rest day/Skills Day/Makeup Day...

Dead Lift 5-3-1 +(reps) 10 rounds for time of: 3 Power Cleans 185 / 115 lbs 6 Box Jumps 30 / 24″ 1 Rope Climb...

Bench Press 5-3-1 +(reps) 20 min AMRAP: 10 Supine Ring Rows 10 Ring Dips 250m Row...

Back Squat 5-3-1 +(reps) 3-position Snatch x 6 —- For time: 21-15-9 Box Jump 30″ Overhead Squat 95 / 65 lbs...

Rest day/ Skills day/ Make-up day....

Shoulder Press 5-3-1 +(reps) Front Squats 10-9-8-7-6-5-4-3-2-1 reps. 135/95 30 Double Unders between every set....

Dead Lift 3-3-3 +(reps) 20 min. AMRAP: 5 Thrusters 115 / 75 lbs 10 Wall Climbs 15 Abmat Situps...