Weighted pull-ups 3 x 5 - 10 kg

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Five rounds for quality and minimum rest:

10 Presses (50% of 1RM Press), try to do the set unbroken - 30 kg
20 Ring rows
19:36

AMRAP of Burpees in 4 minutes.
51 stk

hearts - push ups
diamonds - lunges
spades - dips
clubs- burpees
joker school lap

A) 2-2-2-2-2 Push Press

B) EMOM for 20 minutes:
Even minutes: 10 Burpees
Odd Minute: 2 Power Cleans

7 Rounds for Time of:

7 Pull ups
7 KB Swings
7 thrusters
7 box Jumps
7 SDHP
7 HSPU

1 mile
50 push up
1 mile
50 push up

8 Min AMRAP
8 Pushups
10 Medicine Ball Cleans [9lbs]
15 Situps

Interval run, 1 block at a time. 2 Miles.

10 wallballs
20 sit ups
7 strictly pull up
10 squats
10 clean and jerk
1 min spinning

for time:

row 1000m
30x burpee box jumps
30x power cleans (155)

5×5 Squat
5×5 Bench
5×5 Power Clean

worked to 225 on backsquat
worked to 200 on bench but failed at 4th one, took break did it again
worked to 187 on power clean but it became squat clean