Triplet

Born Free

Every 2 minutes for 12 minutes: Set 1- 3 rope climbs Set 2 – L sit hold 30 seconds Set 3 – HS walk 15m/ or progression 3 rounds for time: 50 double unders 20 GHD sit ups 20 alt DB snatch

The Mad King

3 sets of: Front squat x 6 @ 80% Rest 1 min 8 strict HSPU Rest 1 min 45 sec max rep double unders( or DU practice) Rest 1 min 6 rounds for time: 5 thrusters (155/105) 10 pullups 15 box jumps (24/20)

Shows Stopper

Warm up: Coaches choice 3 rounds for time: 400m run 20 wall ball (20/14) 15 Hang cleans (115/85)

2 Legit 2 Quit

3 sets: 4 muscle ups (6 pullups/6 strict dips) Max set of strict HSPU* Max L sit hold (accumulate at least 30 sec)** *2 Abmats not allowed **The farther upfront the hip on L-Sit, the harder the L-Sit For time: 4 rounds 50 double unders 30 wall ball (20/14) 15 Deadlifts (205/135)