OH Lunges 4x15m

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

EMOM 15

1) 3-9 Bar muscle-ups
2) 6-12 Handstand push-ups
3) Rest

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear

EMOM x 5

30 DU
5-10m HSW

3 rds
10 v-ups
10 arch rock
10 hollow rock

10 minutes of Turkish get-ups. Alternate arms each attempt..

then

“Groundhog”

14 min AMRAP
1 burpee, 1 pull-up, 1 T2B
2 burpees, 2 pull-ups, 2 T2B
3 burpees, 3 pull-ups, 3 T2B, etc…..

I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B

3x
5 Lower Range Bent Over Rows (single DB) 25kg
5 Upper Range Bent Over Rows
5 Full Range Bent Over Rows
12 DB biceps
16 DB cossack squats

1. Strict handstand push up X 3-5  OR 3 eccetric HSPU

5 x E1,5MOM

1. Practise
   10 min kipping HSPU / deficit kipping HSPU

2. Practise
   Ring MU / Bar MU / Kip dip

3. 5 min EMOM
   1 eccentric ring dip +10 sec hold at the bottom

100 Deadlifts with bodyweight