5 Rounds for time: 


15 KBS 16kg

15 Box jumps 

3 min Runner
15 Burpees

15 Wallball shots

Timecap: 45 minutes

• 6 snatch-grip deadlift, followed by 6 clean-grip DL
• Every 5:30

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

*every time you break, perform 10 v-ups

For time

• 90 burpees to a target (12 inches above your reach)
• 45 bar muscle-ups

Push Jerk

E90SEC X4-6:

• 4 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) rMU Practice for 5-10min

B) EMOM 16:

1: 1 Set of rMU
2: 45s Ski (Easyish)
3: 35 Heavy DU
4: 15-20 T2B

Strength

A) 3x Superset:

• 5-10 Ring Pull Up + 10-20s Hold On Top
• 10-15 Kipping/Assisted Ring Dip

*rest 3min between rounds

B) 3x Superset:

• 10/10 Bent Over DB Raise
• 10-15 No Feet Muscle Snatch (empty BB)

*rest 3min between rounds

1500m row for time

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets