STRENGTH

RX
Sumo deadlift
3 x 10 reps
120 sec rest

Scaled
Sumo deadlift
4 x 15 reps

RX
10 min AMRAP
5 Power Snatches 60/40kg
10 Box jumps 24/20″
15 Deadlifts 60/40kg

Target: 3-4 Rounds

Scaled
10 min AMRAP
5 Hang power snatches
10 Box stepups
15 Deadlifts

GYMNASTICS

Skill: Ring muscle up

For time:
3 Muscle ups
10m Handstand walk
10 Pistols
3 Muscle ups
10m Handstand walk
20 Pistols
3 Muscle ups
10m Handstand walk
30 Pistols

Time cap: 13 min

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