A. 3 Rounds for time of:

 

30 Double-Unders

20 KBS 24/16kg

10 HSPU

 

B. KB Front Squat Ladder, EMOM 7:

 

8 Double KB Front Squats

 

Stations are: 2x8kg/2x12kg/2x16kg/2x20kg/2x24kg/2x28kg/2x32kg. After each successful set you advanced further to next station. Once you’re not able to perform given number of reps at a weight finish workout with 8 Burpees OTM.

 

C. KB Clean Ladder, EMOM 7:

 

4 Double KB Cleans

 

Stations are: 2x8kg/2x12kg/2x16kg/2x20kg/2x24kg/2x28kg/2x32kg. After each successful set you advanced further to next station. Once you’re not able to perform given number of reps at a weight finish workout with 8 Burpees OTM.

10 Rounds for time of:

 

10 Pull-Ups

10 Ring Dips