One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One last max set (no limit)

20 x front squat 40kg
40 x push press 40kg
60 x deadlift 40kg

For quality, 3 rounds of:
* 1min rope climb
* 1min DU
* 1min wall climb
* 1min MU
* 1min hand stand

For time:
Run 200 metres
Rest 2 minutes
Run 400 metres
Rest 2 minutes
Run 800 metres
Rest 2 minutes
Run 1600 metres

Post total time.

3 rounds of
3 min amrap 20 box over jumps
20 split jumps
then
1 min amrap ME power clean

Met-Con
AMRAP 7 Minutes
20 Pistols
20 Chest to Bar Pull-ups
10 Squat Snatch 105/75
10/7 Muscle-ups

5 Rounds For Time:

• 6 x Weighted Lunges In Front Rack (25kg)
• 9 x Bar Facing Burpees
• 12 x Box Jumps

20 min OTM strict pull-ups
On the minute for 20 minutes:
strict pull-ups
Pick a number of reps and try to keep it the same for the 20 min period

20 x back extension at GHD
20 x sledge hit
10 x tire flip
3 rounds

A. Met-Con
EMOM for 10 Minutes (Alternate movements on the minute)
7 UNBROKEN Thrusters AHAP
12 Ring Dips