Every 1,5min for 4 rounds:

A) 4 Pull Up (weighted) + 8 Pendley Row

2 MIN REST

B) 4 Bar Dip (Weighted) + 8 KB Bench Press

CORE:

4 Rounds

10 HangingWindshield wipers

20 Heel reaches

Penkkipunnerrus 3 x 1.

Accumulate 5 minutes in Chinese plank. (Face down)
Rest as needed.

(Try to keep your butt low)

Ring dip or Box dip 3 RM (weighted), or 5x3 reps

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Mobility/Open gym

Optional Accessory
STRENGTH

2-4 rounds, rest as needed between:

1) 6+6 Landmine Deadlift video or Single Leg KB Deadlift
2) 5-10 Ring Knee Tucks in Front Support video

RPE 3 to 4

Every 5 minutes, for 10 min (2 sets):
500 Meter Row
8 Single-Arm Dumbbell Push Press (left side – 55/35 lbs)
8 Single-Arm Dumbbell Push Press (right side – 55/35 lbs)
16 Pull-Ups
rest 3 min

e 5 min, for 10 min
run 400m
2 rope climbs
8 devil's press

rest 3 min

e 5 min for 10 min
ab 25-30 cal
16 DB OH lunges
2-8 rMU / bMU / C2B

rest 3 min

e 5 min for 10 min
row/ski/run 500/400m
10-20 kHSPU
20 box jumps

Optional Accessory:
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 10-30sec Ring Support
2) 10-30sec L-Hang

RPE 3 to 4

Every 90sec for 15min
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
Build up in weight over 10sets
+
5rft
5 Dead Lift 100/70kg
8 strict pull ups
12 burpees