20 min of Bar Muscle-up technique

100 Hollow Rocks

Mark down the number of sets.

5 RFT

5 Strict Pull Ups
20 Sit Ups
30 Air Squat

TC 13

Back Squat + box jump

5 x every 3 min

3 + 3
85% + 30/24"

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Goal & Intensity:
-Second squat session of the week. Build strength and explosiveness, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (85%) followed by 3 high box jumps. Keep weight and hight of the box same trough out the workout.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 8

For Load
7 x every 3 min
3 position power clean

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Goal & Intensity:

Build up to a 5RM

Touch and go.

(Strength)
Deadlift 5x5, AHAP.

3 rounds (conversational pace, keep your HR below 155bpm) for time of:

• 1,000-meter row
• 42 KB Swing @ 24/16kg
• 24 pull-ups (kipping)

Rest & Recover

backsquat 5x5 (75% 1RM)