1) Pull ups max
2) L-Sit hold
3) Ring row x 10
4) Ring dips x max
5) Hollow rock x 10-15
6) Push ups x 6-10

Accessories
- Banded bicep curl 4 x 10
- Banded tricep 4 x 10

EMOM x 12 (3 set each)
1st 50 s ergo
2nd 6-8 yoga push ups
3rd 6-8 cossack squats (per side)
4th 6 dual plate Cuban presses + 8-10 scap push ups

Fot time:
14 Shuttle Run (7,5+7,5m)
4m HS-walk
12 Shuttle Run
6m HS-walk
10 Shuttle Run
8m HS-walk
8 Shuttle Run
10m HS-walk
6 Shuttle Run
12m HS-walk

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For Time TC 12 min
Echo 25 cal
3 rounds PC 4, FS 4, STOH 4
Echo 25 cal
2 rounds
Echo 25 cal
1 round
@50 kg

EMOM2,5, 3 rounds
300 m run
Max reps KB swing 24/16 kg

3 rounds for time:
8 Pull-ups
10 DB box overs with dual DB 20/15 kg
12 Thrusters 20/15 kg

TC: 5 min

2 Split jerk from to blocks

EMOM44
Assault bike
Ski
Row
Bike erg

E1,5MOM 12
Even: 10 Pull-ups
Odd: 50% max reps HSPU