2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP

50 strict pull-ups AFSAP

50 push-ups AFSAP

Handstand Hold 1 min

400m run

Kettlebell Swings,

Pull-ups

Double-unders

Power Snatch

Front Squat

Row, Calories

Ring Dips, strict

Bench Press

3 rounds for time of:

1,000-m row

15 Snatches

♀ 95 lb. ♂ 135 lb.

4 Rounds

10 Box Jumps

20 Burpees Sets ( 10 Reverse, 10 Standard )

30 Squats

40 double-unders

Rest 2 minutes

Overhead squat 5-3-3-1-1-1 reps