3 x 3-4 Rope climp / 5 x1 Legless / 5x5 Towel pull-ups

or

On the min for 7 minutes:
5 Pull-ups (choose challenging variation) / 5 x 1-2 Strict Muscle ups

4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10kg plate, set 3 on 2 10kg plates, set 4 on 3 10kg plates) – rest 2:00

6 rounds

6 ohs ahap
6 box over burpee
6 dynamic push-ups
6 wall ball
6 kb power snatch ahap
6 russian lunge

3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

ASAP:

500 m ROW test

REST 10 min:

Max Lenght HandStand Walk unbroken - 5 trials

then:

Max DU unbroken - 5 trials

a.
5 x 1 two position clean (hang, power pos) — heavy
7 x 2 jerk from rack — as heavy as possible

b.
3 x 3 clean pull — rest 90sec
3 x 60s weightened plank — rest 90sec

Touch & Go Cleans (full)

Deadlifts 2-3-5 clusters x 3

1a) Muscle Building: 12, 8, 6 (drop sets)
- Bulgarian Split Squats
- Goblet Squats or Step Ups w KB
- KB Bench Press + Bridge
- Hanging Leg Raises/Toes to Bar

1b) Metabolic Conditioning (Groups of 2-3) 1min on 30sec off
Prowler Pull/Push
Shuttle Runs
KB Swings