Front squat 4-4-2-2-1-1

including at least 3 rfq
15 tricep pushdown
15 hammer curl

YGIG, full rounds alternating:
- 10-8-6-4-2 rounds of "Nate"
- 2-2-2-2-2 rounds of "DT"

1 round of "Nate" is: 2 bar muscle-ups, 4 handstand push-ups, 8 kettlebell swings @ 32/24 kg
1 round of "DT" is: 12 deadlifts, 9 hang power cleans, 6 push jerks

Target for intermediate athletes: 50 minutes

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

60 Minutes @ HR Zone 2 - 3

10 CTB
30 Cal Any Machine
10m Hs Walk
30 Cal Any Machine
6 D-Ball Box Step Overs 60/40kg 20"

2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

15min for quality
5+5+5 DB bench/floor press
6+6 gorilla row (2xKB)
8-12 box step over

3 x 8-10

3 x 8-10

8 rounds 2min work/1min rest
(A,B,A,B,A,B,A,B,)
A )
8 devils press
rest of time db hang power clean & jerk alt.

B)
8 burpee on target
rest of time ski cal