Pull-up, Heavy set of 3 in 15 minutes

5 Rounds for time:

5 Deadlifts 140/90kg
10 Burpees

(Timecap: 7 minutes)

"Metcon (time)

4 Rounds for time:
8 Push press 70/45kg
16 Bar over burpees

Timecap: 10 minutes"

Metcon (time)

5 Rounds for time:
7 Push press 70/45kg
70 Double-unders
35 Air squats

Timecap: 18 minutes

Accessory (optional):

3 Rounds of:
20-30s Ring dip bottom hold
30-60s Rest
20-30s Chin up hold
30-60s Rest
14-20 Shoulder taps in HS hold.

Rest as needed between rounds.

AMRAP in 5 minutes of:
5 Push press 60/40kg
5 CTB pull-ups
3 Push press 60/40kg
3 CTB pull-ups
1 Push press 60/40kg
1 CTB pull-up

3 Rounds for time:
20 Deadlifts 80/50kg
10 HSPU

EMOM for 20 minutes:

ODD: 8 Push press, medium weight(60-65%)(same weight as last week)
Even: 8 CTB Pull-ups

AMRAP in 10 minutes:
2-4-6-8... DB GTOH 20/10kg
1 round of "cindy" after each round

*One DB. each hand
*One round of "cindy": 5 Pull-ups, 10 Push-ups, 15 Squats

"Back squat 6x6

One set every 3:30. Choose a challenging but comfortable weight

For quality:

60 Reverse lunge steps with barbell in front rack.

Choose a heavy weight and split as needed. Goal is to do the work in 4-5 sets.

Accessory:

4 rounds of:
8-12 1-legged deadlift (with DB's)
5-8 High box jumps "

10 minutes to complete:
8 rounds of “cindy”
 
Rest 3 min
 
10 minutes EMOM:
10 American KBS 24/16kg