3 rounds:
16 (8/8) Alt. Straddle Landmine Presses (if needed, sit on a 20/25kg plate)
10 Standing Banded Scapula Side Reach L+R
10 Standing Banded I & Y -Pulses
- Rest as needed btw rounds

5 sets:
10 Pull-ups
- Rest 1min btw sets

• Rest 3-5min

5 sets:
5 C2B
- Rest 1min btw sets

5 sets:
3-5 Strict Pull-ups
- Rest 1min btw sets
- Focus on quality movement, FULL ROM

Rest 3min

5 sets:
7 Pull-ups
- Rest 1min btw sets

accessory:

20s on, 40s off x3 rounds
chin over bar
ring support hold (rengasdipin yläasento)
L-sit

e4mom x4
4 burpee box jump over @60/50cm
10-15 toest to bar
18/15 cal ski

AMRAP 40

20/15 (cal) Row
20/15 (cal) SkiErg
20/15 (cal) Air bike

– Rest 1:00 between rounds –

5 sets:
3 Tall Muscle Cleans
- Empty barbell, technique drill
- Rest 1min btw sets

EMOM 40 (0:30 work / 0:30 rest) AMRAP

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Pace. As you’re working for “only” 30-seconds, followed by equal rest, you can push those 30-seconds hard (but still where you can repeat the output).
Tip. Keep moving (walk) and breathing during the breaks to help you recover better (vs lying down)

Alternate A1 / A2

A1. Push press, Rest 1:00 before A2

Build to Heavy 3 (H3) @ 2 RIR
+
2-3 x 6 @ 85-90%H3

A2. Pendlay row – 3 x 10 @ RPE 8 (2 RIR), Rest 2:00 before A1

– Build to a heavy 3 (H3) @ 2 RIR
– Once you’ve hit the H3 set, you have 2-3 back-off sets of 6 reps @ 85-90%H3

A)
6 rounds for quality
Double KB comnplex
6 swing
5 front squat
4 hang clean
3 gunslinger
2 high pull
1 snatch
10 front rack march

Rest as needed between rounds.

B)
In every 8” x 50 rounds *
1 dead swing @heavy
*after every 10 reps 60” rest

C)
2 rounds
60” weighted plank
16 Kb pull through