4x8 reps, 1min rest between sets. Every set as heavy as possible (AHAP) but with perfect technique. Reduce weights between sets, if needed.

Shoulder Press

5-5-3-3-2-2-1

Go Every 2:30.

Score : Total Lifted Kilos

15min of RMU tech.
then
EMOM 6
3 Ring MU + 3 Ring dip

7 Rounds of
7 Thrusters 50/35kg
7 Pullups
35 Double Unders

For Time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

TC 35

With 5 sets, build up to heaviest possible set for:

4 Front squats + 8 Back squats

Goal is to go heavier than last week. 5:00 send-off.

With 5 sets, build up to heaviest possible set for:

3 Front squats + 6 Back squats

5:00 send-off. AHAP!

Build in HEAVY Complex in 10 Sets :

Clean Pull + Hang Power Clean ( Under Knee ) + Front Squat

Go Every 2:00

Bench Press

8-5-3-3-5-8

For time:

10 rounds:
5 pull up
10 Db snatch@22,5/15kg
15 sit up