Pullup 1 RM. Find today's heaviest pullup

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

Accumulate:
150-200 Banded Leg Curls each
100 KB Side Bends (50 each) (banded side bends if possible)
*Superset the two. Complete big sets of curls, 50-75 per set.

5 series of 10 Front squats at a weight that allows to do them unbroken but heavy enough

AMRAP 5

600M run/750 Row
1 Round Cindy
Max Clean and Jerks (62,5/42,5 KG)

Rest 5 min

400M run/500 Row
2 Round Cindy
Max Clean and Jerks (70/50 KG)

Rest 5 min

200M run/250 Row
3 Round Cindy
Max Clean and Jerks (85/60 KG)

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Deadlift
On the Minute x 8
2 Repetitions (Aim to Beat Last Week)

PRESS / DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 2 of 8

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For Time:
21-15-9
Hang Power Snatches 95/65
Burpees

This should be on the fast side today, so scale the barbell accordingly (and please don’t bail the 10s!). If 21 Burpees will take you much more than 90 seconds then scale them to 15-9-6.

Post time and Rx to comments.