40 Toes to Bar 40 Bench Press (165/115) 40 Toes to Bar

75 Cal Ski 25 Bar Muscle Up -Rest 3:00- 25 Bar Muscle Up 75 Cal Ski

For Time 1,000m Bike Erg 50 Toes to Bar 1,000m Bike Erg 40 Toes to Bar 1,000m Bike Erg 30 Toes to Bar 1,000m Bike Erg 20 Toes to Bar 1,000m Bike Erg 10 Toes to Bar

4 Sets 400m Run 10 Clean and Jerk (135/95) 400m run *Rest 2:00 between sets

5 Sets 500m row 15 Overhead Squat (95/65) *Rest 1:00 between sets.

AMRAP 30 400m Run 2 Rounds 100ft Farmers Carry (moderate-heavy) 10 Bench (155/110)

3 rounds for time 50 Air Squats 7 Muscle-ups 10 Hang power cleans (135/95)

10 Rounds 2000m Bike Erg (90 RPM) 10 Dumbbell Bench Press (2x75/2x50)

10 Rounds 50ft Handstand Walk 10 Toes to Bar

2.5 Mile Bike 50 GHD Sit Up 2.5 Mile Bike 50 GHD Sit Up 2.5 Mile Bike 50 GHD Sit Up 2.5 Mile Bike *All with Single Speed Bike **Sub 5 Mile Bike Erg for Single Speed Bike.

10-9-8-7-6-5-4-3-2-1 Dumbbell Burpee Deadlift (2x50/2x35) *30 Heavy Double Under after each set

AMRAP 8 16 GHD Sit Up 2 Pegboard