Suffering:
A)
For time:
40 Front Rack Lunges 50/35 Kg
20 Hang Squat Snatch 50/35 Kg
10 Muscle-ups (ring or bar)
5 rope climbs
Time-Cap: 15 Minutes
B)
21-18-15-12-9 reps for time of:
Kcal Airdyne
X3 Double-unders
Time-Cap: 15 Minutes
C)
4 rounds for time of:
15 Wallball-Shots 9/6 Kg
12 Power-Cleans 50/35 Kg
9 lateral bar Burpees
Time-Cap: 15 Minutes
Gymnastics:
EMOM 12:
1) 7 strict Ring-Dips
2) 7 strict T2B
4) 2 Wall-Climbs
WOD:
Every 2 minutes till failure:
Death by:
4 HSPUs (+2 each round)
2 rope climbs (+1 each round)
Challenge:
max reps of handstand shoulder taps, slow and controlled