Mixed Angie

100 pull ups
100 push ups
100 sit ups
100 Air squats

Split as Desired. You can move btw. movements as you like.

TC 15

Alternate;
1. 14 pistol squats
2. 7 strict chin ups

AMRAP 5

9 Back squat 60/40kg
5 Behind neck push press 60/40kg

( if you drop barbell behind your back, penalty is 7 burpees)

Week 4 triangle
1. 18/14 Cal Row
2. 18/14 CAL bike
3. 20 Wall Balls

Last week and final push

For time
9-6-3-1 Squat snatch 50/35
12-9-6-3 Bar over burpee

TC: 10min

For time
4-3-2-1 rope climb
18-16-14-12 KB swing 32/24kg

4rds for time
10+10 single arm DB OHS 22,5/15
15 slamballs

Overhead Emom
10 mins
1 Push Jerk + 1 split Jerk
~80% of Push Jerk 1RM

Find heavy 1 rep back squat (good form 1rm)
We will use this to count weights in the upcoming strenght cycle

A) Row 10/7Kcal + 10 Sit-ups
B) 5 Box jump + 6 DB Snatch