5 sets of max pullup reps, 90 seconds rest in between.
The result is the total amount of reps.

1200m run
then
100 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (15/22.5kg)
25 sit-ups
100 double-unders

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Combine running, jumping, and dumbbell work
Maintain rhythm and coordination under fatigue
RPE
RPE 8–9
Hard effort, but controlled from start to finish
Coach tip
Don’t sprint the run — it sets the tone
Break reps early to avoid hitting failure

5x Power Clean + Hang Clean + Clean

• Build up to max

Deficit Deadlift 4x6
Build Up to a Heavy Weight
Lift Every 3min

Rest & Recover

5x2 Clean and Jerk

• Build up to max weight
• Rest 10s. Between reps 1 and 2

Build up to 2RM Bench Press In 15min

Find In 12 minutes 2 RM OTD.

For time :

21 Dual DB Push-Press
21 Pull-Ups
- rest 1:00 -
15 Dual DB Push-Press
15 Pull-Ups
- rest 1:00 -
9 Dual DB Push-Press
9 Pull-Ups

22,5/15kg
Masters 45+ 15/10kg

TC 10

6 x 6 Sets Deadlift