A. (0:00-20:00)
2 rds:
60s. Row / Bike
6-8 Ring rows
6-8 Devils Press (w/ db's)

Mobility 1:
- Lunge complex: 2x 60s.
- Shoulder pump: 2x20s.

2 rds:
4-8 Deadlift (w/ barbell)
4-8 HSPU
10-20 DU's

Mobility 2:
- Couch stretch: 2x20s.
- Pigeon stretch: 2x20s.
- Lats stretch: 2x20s.

Work on:
Pull up / Shoulder press

B. (20:00-35:00)
4 rounds:
Weighted / Strict Pull up: 6-8
Rest 1min...
Shoulders press: 6-8
Rest 1min...

• @65-75%

(35:00-40:00)
Work on: Deadlift / HSPU / DU's

C. (40:00-60:00)
3 rds for time:
21-15-9 Deadlift (100/70kg)
21-15-9 HSPU
35 DU's

Masters: 80/55kg
Scaled: 60/40kg

(Time cap: 10min.)