Strict Ring Dips 3xME (rest 2min)

2 RFT:
75 Air Squats
50 Push-ups
25 Toes to Bar
800m Run / 3 x Stairs

• 25:00 Cap

Weighted pull up, 5 x 3, overhand grip

Run pururata x 2 (hard effort)
rest 2 minute between

4 Rounds for quality;
10/10 Bulgarian split Squats (40/30kg)
10/10 single leg deadlift KB 32/24kg

EMOM 12
Min 1: 60 DU
Min 2: Hang DB snatch 10/side 27,5kg/20kg
Min 3: 2 legless rope climbs

EMOM 12
Min 1: 2 rope climbs // L2 legless
Min 2: 50 DU
Min 3: 8/side single arm push press 25/17,5kg

Power clean+front squat+jerk

9min EMOM: Power Clean + Push Jerk

1-3min: 3 PC&J Drop and Go
3-6min: 2 PC&J Drop and Go
6-9min: 1 PC&J

Add loading after 3min and 6min.

EMOM 10

Alternating (5 sets each)
14 Bar facing burpees (open standard)
65 DU