30 Muscle-ups If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

5 Pull ups 10 Push ups 15 Squats As many rounds as possible in 20 minutes

Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster 20 reps 20 L-Pull-ups