10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 2 min perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.
Result for Deadlift only, Shoulder press in the comments.

2-3sets:

10-15 bicep curl
10-15 banded tricep
10+10 seated press

Bar muscle-up

7 sets @ 40% of max reps (unbroken) in D2, Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

Bar muscle-up

Max (unbroken) reps in 40-seconds

Power clean and jerk

8 – 10 Sets Of 5 x ( 1+ 1 ) (TnG) @ 45+%1RM PC+J

– Rest as needed between rounds –

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Power cleans
3 Push jerks w/ pause @ receiving position

• Step-down from 30"/24" box until toes touch the ground
• KB as extra weight, state KB weight
• Alternate legs as desired

A: Box jumps x30 you go I go
B: Bench press 3-3-3+
C: WPU 3x5
D: Incline db bench press 4set
E: Leg extensions 2set
F: Back extension 2set

6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups
Goal: 170/150 (100/80 cal row + 70 hspu)