5RFT
100 jump ropes
10 burpees
10 situps
10 pushups
10 squats
10 pullups
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EMOM for 14 minutes:
2 squat snatches
5 strict ring dips
10 RFT:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs
AMRAP in 10 minutes:
2 muscle-ups
4 handstand push-ups
12 back extensions
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball