1RM Weighted pull-up (not chin-up grip

Snatch pull: 5x3 (110%)

Use straps

5 min AMRAP
Sit through x5/
Renegade row x5/
Double DB Romanian DL x5

5 min AMRAP
Tall plate halos x5/
Kneeling DB windmill x5/
Plank variation x 45s

5 min AMRAP
Reverse crunch roll up
SA Lunge to Press x5/
SA SL DB row

5 min AMRAP
Spider-Man push up x5
DB GU to tall Sit x5/
Squat and row x5

5 min AMRAP
jump squats x5
Skater jumps x5/
Burpees x5

Back Squat 12x2 OTM (50% 1RM)

Weighted pull up: 5+4+3+2+1

EMOM 12 min:
- 3 Deadlift (50/35 kgs).
- 1 Clean & Jerk.
- 3 Overhead Squat.

Valakyykky 6 x 4

Buy in 100 double unders

500m row
15 wall ball
10 burpees

X5

For Time:
- 1000 m run.
- 50 Thrusters (30/20 kgs).
- 30 Pull ups.

RM Back Squat