Strict pull up 6x4
Push press 4x4

• 2min. Run/Row/Bike/Ski

• 2 rds:
  5-8 Snatch grip deadlift
  5-8 Muscle snatch
  5-8 OHS
  5-8 Press behind neck

• 1min.: Run/Row/Bike/Ski

• Mobility...

Perform 5-10 rope climbs or practisre technique for 10 minutes

Clean primer:

Clean pull + power clean + push press + jerk
2 x same weight before adding more weight
increase the speed gradually.

Working sets:
Clean pull + clean + jerk
2x same weight before adding more weight
Build up to a moderate/heavy weight.

Front squats, 5 sets of 5. Pause at the bottom on the first squat.
- Moderate/heavy

Team Of 2

10 rope climb / Dbl KB front rack hold

80 Push Up / Dbl KB OH hold

60 T2B / Dead Hang

40 DL with partner (Go heavy)

Remaning time: AMRAP synch sit up

TC: 18'

4-5 ROUNDS:
10 Hip thrust (With weighted barbell)
10 KB Shoulder Press (seated)
10 Sissy squat (KB)
10 Bent over Row (KB/barbell)
10 Weighted sit up
-> 30-60s Rest Between the movements!

40min EMOM of your choice

1) movement A
2) movement B
3) movement C
4) movement D or rest

Pick the movements, make up your own rep scheme and have fun!

2-4-6-8..
Ring Dip
Pull Up
Box jump

Run 1 mile for time

12 EMOM
1. 5-10 kipping pull-ups
2. 10-15 push-ups