ZONDAG 20 DEC

• 5 Rounds for time

• 400m Run

• 15 OHS 42.5/30kg

Part A
4 Rounds for Time

8 meter Front Rack Lunges (110/80 lb)

8 Bar Facing Burpees

8 meter Front Rack Lunges (110/80 lb)

8 Bar Facing Burpees

8 Bar Muscle-Ups

​

Part B

After 4 rounds, find max weight of the following complex:

1 Hang Clean + 2 Front Squats (3 successful unbroken reps)

​

Time Cap: 15 minutes

• 20min AMRAP 

• 2 Ring Muscle Ups

• 4 Handstand Push Ups

• 8 KB Swings 32/24kg