“Top Dog” 13:00 AMRAP of: -30 dumbbell hang clean + jerk -30 sit-ups -15 muscle ups -30 dumbbell walking lunges -30 sit-ups Competition: -DB held overhead -Bar or ring muscle-ups [...]

“Double Down” 5 Rounds For Time: -40 double unders -20 wall balls *9:00 cap Competition/Performance: -20/14 Fitness: -14/10 -20 double unders or 60 single under

“Lone Ranger” For Time: 24-20-16-12-8-4 -Burpees -Alternating DB step-ups (24″/20″) **250/200m row to start each round Competition: -50/35 Performance: -35/20 Fitness: [...]