5 sets of 3 pull up negatives Then... For time: 21-15-9 KB Swing Box Jump

Test: Max push ups in a row then... With a partner: Max reps - 20+, do 10 Max reps 10-20, do 7 Max reps 5-10, do 5 scaled Max reps 0-5,...

Back squat 3 x 6 12 Rounds of 1 minute on, 1 minute off: 6 ring rows 6 burpee box jump overs 6 med ball sit ups

5 sets: Behind the neck lunges 5 each leg Alternate with handstand hold Finish with max DU in a row test

15 min AMRAP: 10 Barbell squat cleans 10 Double unders Jog half court and back, full court/back

AMRAP in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders

5 sets: 5 reps Barbell press alternate with 5 Strict pull ups later... 500m Row or 20 calorie bike for time

For time: 40 KB Swings 40 Walking lunges 40 DB Push Press 40 Sit ups 40 DB Front squats 40 Burpees 40 Double unders (or 20 DU attempts)

Front squat 6x5 then... 3 Rounds for time: 5 Devil press 10 Push ups 15 DB Power clean

15 min. AMRAP: 10 Kettlebell swings 10 Toe touch sit ups 10 High knees with jump rope