5 sets of

3 front squats
And
9 back squats

15 minutes at consistent effort:
4 HSPU
2-4-6-8... pull ups
8 dual DB deadlifts
2-4-6-8... box jump step downs
6 T2B

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

8min EMOM

4-8 Ring Muscle ups
*Scale with muscle up progres sion like seated banded muscle up or false grip ring rows.

A1) HS Against the box 3x36s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x3

A: Brad jumps 8x3
B: Power clean 5x3
C: Weighted Pull ups 5x4
D: Seated hamstring curls 3set
E: Assisted chin ups 3set
F: Seated rows 2set
G: Forward leaning Cable flys 2set
H: Alternating DB biceps curls 1xMax

12' AMRAP 3-6-9...etc
dbl KB swing
dbl KB thruster
pull up

Jump in pull-ups 10x4
Power snatch 5x4
Abmat sit-ups 15x4

10'EMOM
1: 5/5 KB goblet hold bulgarian split squats
2: 10 V-up

Nousevilla painoilla