4 Rounds

Every 1:30
6 Strict HSPU
8 Inverted Row

EMOM14
odd: 4-6 push press
even: 4-6 strict chin up

AMRAP20 with partner (ygig one round)
15/12 cal erg
15 wall ball
1 rope climb

15 min of HSPU technique

3 rounds every 3 min
30 s all out row
12 KB swings 32/24 kg

Back squat

4-4-4-10+

Last set max 20reps

Front squats, as heavy as possible:
2-6-2-6-2-6-2-6-2-6

*1st set is ft. Squat double.
2nd set is 6 reps of ft squat.
3rd set is ft squat double
4th set is 6 reps of ft. Squat
Etc....

5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes

EMOM9:
1. 6+6 1-leg medball rotational throw
2. 12 V-up
3. 20-30s hanging L-sit/tuck hold

Medball:

Hanging tuck hold:

Deadlift 7x5

One set every 3:00.
Choose a challenging weight.