For time:

• 1,000-m row
• 50 strict pull-ups
• 1,000-m row
• 100 push-ups
• 1,000-m row
• 150 squats

5x5 Shoulder press
2min rest between sets

10x3 Power clean
New set every 60s

Backsquat 10 X 3 reps

Chipper

10 Bar Mu
20 Wall Balls 12/9 kg
30/20 Calorie Bike
40 Air Squats
50 Calorie Row
40 Air Squats
30/20 Calorie Bike
20 Wall Balls
10 Bar Muscle-Ups

EMOM 12:

1: 5 narrow grip bench press
2: 3 weighted pull-up

Heavy weight, but with good technic!!

• Accessory 3 from gym library

If you can do 26.4 PM session first (as your am session) and this AM session second ( as your pm session) do so.

For quality and speed 4-6rds:

• 3-8 rMU
• Rest 40-60s btw sets

Focus on movement quality!!

18 min AMRAP:
- 100 wall ball
- 75/62 cal row
- 50 c2b (scale to 40/30 or normal kipping pull-up)
- 25 power clean 100/70kg (scale to 70-75%)

Back squat 5x3 @80-90%
2-5min rest between sets

Optional Accessory
GYMNASTIC STRENGTH

Ab-Work with a stick or gymnastic ab-work
RPE 3 to 4