3 RFT:

10 D-Ball Over Shoulder 60/40kg
10 Bar Muscle Ups

TC 15

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

Back Squat 1RM
RPE 5, maximum effort

Build to Heavy Double 

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

A: ring pull ups 30 for time
B: Sa Kb rows 2x15/arm
C: For time: 5-10-15-20-25-30-25-20-15-10-5 Rkb swings
D: DB biceps curls 1xMax

Find a 5RM Deadlift on a 15 min clock.

A1) 3 sets for quality

single arm KB row w/ 3 sec. down x 10/side
push ups on KBs x 10

-Into-

A2) 3 sets for quality
suticase walking lunge x 10
crossbody deadlift x 10/side

B) EMOM 10 min.
Odd: 1 swing + 2 high pull + 3 snatch
Even: 3 swing + 2 clean + 1 thruster

Perform the complex on each side within the minute.

C) 2-3 sets for quality
5/5 tall kneeling KB halo
5 prone snow angels
1:00/1:00 pigeon/couch stretch

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 85%