Max unbroken strict Chest to Bar Pull ups

12min amrap:

• 5 penkkipunnerrus (N 42,5kg / M 60kg)
• 5 tiukka leuanveto
• 5 toes-to-bar
• 5 shoulder press (N 35kg / M 50kg)

3 Super sets:
*6 Good morning
*10 GHD sit-up

10 mins of alternating max reps DUs and burpees in 1min

30min time cap complete:

60 calorie row
5T2B
50 box jump overs /24"
5T2B
40 wall ball 10kg/10ft
5T2B
30 GHD sit-up
5T2B
20 HSPU
10 Ring Muscle-up
25 DU
20 HSPU
25 DU
30 GHD sit-up
25 DU
40 Wall ball
25 DU
50 box-jump overs
25 DU
60 calorie row
25 DU

3-4 sets:

25 Slam ball or 50 Sledge hammer/DU
50-100 m Farmers walk (heavy)
3-5 Wall climbs (quality)
* Go fast and 2 minute rest between sets

1. Squats
   10×3 Back Squats, across

2. Ascending Ladder for 7 minutes
   20 DU, 1 Power Snatch(115/80)
   20 DU, 2 Power Snatch
   20 DU, 3 Power Snatch

tabata doubleunders
1 min rest
tabata squat

Every 2:00 for 7 rounds, complete:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

1. Clean
   1RM Power Clean

2. Squats
   7×5 Back Squats, across

3. OT2:00 for 7 rounds:
   5 Power Cleans (70%)
   30 DU
   7 Strict C2B Pull ups

4. Press
   EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
   3-4 rounds, NOT for time of:
   15-20 Close Grip Bench Press
   15-20 Banded Triceps Push Downs
   15-20 DB Reverse Flyes