Weighted Pull up

5 - 4 - 3 - 2 - 1, AHAP

Sendoff 3:00

E90s x 7
2 hang power snatch + 1 power snatch (Tng)

Overhead squat 5 x 3

-leave one rep in the tank
-rest 2-3 minutes between sets

YGIG

1500 m Row
1250 m Row
1000 m Row
750 m Row
500 m Row

EMOM 40

Add 1rep to previous week OR max out !

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

4 x 6

@ previous week weight

AMRAP 7

10 Power Clean 60/42,5kg
5+5 One Arm Thrusters 22,5/15kg

Skill Practice:
-Kick Up 2 HS against wall
-Arch to hollow facing wall
-One leg off wall and weight shifting
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand

E4MOM x 7

500m/400m row

For time:

4 Rounds
15/12 Cal Row
6 Devils press (2 x 22.5/15kg)

into

60 Burpees

into

4 Rounds
4 Hang power clean + 4 Stoh (60/40kg)
30 DU

TC 20min