3 weighted pullup
3-5 BW pullup
5 negative pullup

For time:
1000 m Run
60 Dumbbell Snatches 22,5/15 kg
40 Burpee Box Jumps

Don’t go out too hard. Once you finish the run, you’ll be onto Dumbbell Snatches where the name of the game is smooth, consistent reps. Aim to do big sets, and modulate/adjust the pace per rep to keep going. Then we end with the Burpee Box Jumps… look at each rep one at a time. Focus on the rhythm of the movement, keep the breathing high and smooth. Heart rate should be pretty high throughout, and the breathing should be audible and consistent. Approach this workout like you were going to run 2 or 3 miles.

Shoulder Press

5x5@AHAP

Btw sets 7-10 strict pull ups. Rest as needed.

A: Snatch 1rm (test)

B: E2M for 18min
1: 5x Front squat @3030
2: 8-10x Strict pull ups @1111
3: 10-15x push ups @1111

6x
New every 5th minute

A) 1000/850m BikeErg
50m Sled Drag

B) 25/18 Cal. Echo Bike
50m Sled Push

C) 500/400m SkiErg
300m Run

EMOM 45

1. 8-12 Ring Row/ 3-6 Pull Up
2. 10-15 US Swing
3. 8-12 Push Up
4. 15-20 AirSquat
5. Rest

Sumo Deadlift 5RM

In 5-8 sets, twenty minutes.

4x 3 minute AMRAP:

2 Rounds
8 Hang Power Cleans 35/25 kg--> 45/35 kg (blue)
16 Jumping Pull-ups --> 5 pullups (blue)
+
In Remaining time:
Box Step-ups with ball 9/6 kg

Rest 1 minute x4

Squat Snatch 1 RM

• For Time:
BB Clean & Jerk (85/55Kg) 9 reps
Strict Ring Muscle Ups 9/7 reps
BB Clean & Jerk 7 reps
Strict Ring Muscle Ups 7/5 reps
BB Clean & Jerk 5 reps
Strict Ring Muscle Ups 5/3 reps