3 rounds

5 strict pull ups
10 straight leg sit ups
5 Empty barbell good morning
30 single unders

4 rounds for time;
10 each Single Arm Swing @24/16kg
30m each Single Arm Front Rack Carry
250 Meter Row/Ski (or 500m Bike Erg)
Rest 60s.

Rx+: @28/20kg, 6-10 Strict Handstand Push-ups before the machine
TIME CAP = 16:00

Extra:
Banded Facepull-apart: 100 reps AFAP.

A) Ring dip technique

B) 15min AMRAP
6 ring dip
12 reverse lunge
16 sit-up

A,
In 16 mins find the heaviest weight of the complex of :
1 squat Clean
2 hang squat Clean
3 Front squat

B,
Tabata Barbell Hell
AMRAP in 19 mins
Tabata Deadlift@80kg/50kg
Tabata Hang Power Clean@60/40kg
Tabata Front squat @45/30kg
Tabata Push Press@35/25kg

1 min rest between Tabatas

Strict Handstand Push Ups

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15-19 : 12-10-8-8-6
20-24 : 18-15-12-10-6

Bench Press

2 x 4 x 80%
3 x 3 x 85%
2 x 2 x 90%

8 x 2 min ON/OFF

A.
15/12 Cal Row
6 Burpee Over Rower
- in the remaining time max cal Row

B.
12/8 Cal Echo bike
6 x 10m Shuttle Run
- in the remaining time max cal Echo bike

C.
12/8 Cal SkiErg
8 Bench Dips
- in the remaining time max cal Ski

D.
18/15 Cal BikeErg
8 Jumping Squats
- in the remaining time max cal BikeErg

Bench Press

3-3-3-3-3

Warm up to a challenging weigh and maintain that weight for all 5 sets. Sets every 2:30min
then
8 Rounds

30 sec Hollow rocks
30 sec Rest

Day off

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

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Back Squat

5x7 @65% of 1rm
with running clock do a work set at 000,300,600,900,1200