Complete 5 rounds of the following:

• 5 pull ups

• 5 toes to bar

• don't let go off bar until round completed

Back squat

4 x 10 reps @65%

21-15-9

Thrusters (95lbs / 65lbs)
Bar Over Burpees
V Ups

20-20-20-20
Alternating legs

6 rounds of the following:

• 5 pull-ups
• 5 burpees

Vertical jump with my jump app

E4MOM x 4
16 DB snatch
10 T2B
8 push-ups
10 T2B

Clean & Jerk complex:x10 @ light weight
1 Hang clean DL 3sec paus
1 clean pull
1 squat clean
1 split jerk
+
Dead Lift 5 RM
Incline bench press 5rm of today + 2 delaod sets @ 90%
+
3 rounds for quality:
Strict pull ups x10-15 add weight if possible
Russian stepups x8/8 AHAP
Weighted hip extension x15
+
DB rows 3x12
Biceps curls 3x15

5 Sets of 2
Pause (2) seconds at knee level.

Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.

5rounds for time with partner:
Kb swing 10/10
Wall ball sit-ups 10/10
Goblet squat 15/15