3 ROUNDS (6:00 CAP)*
30 Single Unders → 30 High Jump Single Unders → 20 Double Unders
12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups
12 Scap Pull-Ups → 12 Kip Swings → 6 Ring Rows
6 Barbell Upright Row → 6 Barbell Up and Over → 12 Alt. Barbell Reverse Lunge

*The arrows imply progressing through movements while working through rounds. EX. R1 Single Unders, R2 High Jumps, R3 DU. 
 

EMOM x 12 MINUTES
MIN 1 - 10 Back Rack Reverse Lunge (R)
MIN 2 - 10 Back Rack Reverse Lunge (L)
MIN 3 - :45 EZ Cardio

(Score is Weight)
 

4 ROUNDS FOR TIME
24 Double Unders
18 Chest to Bars
12 Back Squat (155/105)|(115/75)
6 Strict Handstand Push-Ups

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
 

IN TEAMS OF 2...

AMRAP x 18 MINUTES*
40 Double Unders
30 Chest to Bars
20 Back Squat (155/105)|(115/75)
10 Strict Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press