3x5 / rest 3min

Warm Up: Joint Mobil­ity fol­lowed by 2 Rounds of:
60sec. High Knees
10 Push Ups
10 Lunges
10 Sin­gle Leg Hip Raises R
10 Sin­gle Leg Hip Raises L
10 Moun­tain Climbers

Work: For Time
50 Dou­ble Unders
40 Air Squats
30 Front Squats
20 Over­head Squats
10 Thrusters
20 Ring Strict Pull Ups
30 Kip­ping Pull Ups
40 Push Ups
50 Burpees

Assistance/hypertrophy lift just under knee.
2sets of 15reps
Rest 1min

Deadlift 7x1

50 squats, 50 sit ups, 50 Plank H to E.
15 90kg deadlifts, 15 15kg slam balls, 15 1.5 pood KBS
Then 40s and 12s, 30s and 9s, 20s and 6s, 10 and 3s.

50 burpees for time

Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

80 min

Skill: ring MU practice for 60 min
Progressions + 15 MU

Working on the conditioning of heavy high pulls

4 Rounds for time:

7 Deadlift #315/210 or 85% of max
25 DU

185