4 Sets of:
Strict C2B Pull Ups (tempo X131) 3 reps +
Strict C2B Pull Ups 4 reps +
Kipping C2B Pull Ups 8 reps
Complex must be unbroken
Scale down reps in case
Rest as need each sets

Back squat 3x10, amrap sista setet

A: Bench press amrap@90%
B1: Lat pull downs 3set
B2: Cgbp 3set
C1: Side laying Db reverse shoulder flys 2set
C2: bb skull crushers 2set
C3: Db hammer curls 2set

Maastaveto

2:00 easy bike or row
10 air squats
10 passthroughs

Backsquat
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%

4' AMRAP
- 1 deadlift
- 1 power clean
- 1 hang power clean
- 1 front squat
- 1 STOH
@70kg

3 rounds of 7' AMRAP
rest 7 min between AMRAPs

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @80kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @70kg
Strict pull up

7 min rest

7' AMRAP
3 - 6 - 9 - 12 etc
Bench press @60kg
Strict pull up

WOD
Tabata 20 sec on 10 sec off x 8
Plank hold

Rest 1 min

Power cleans 95/65

Rest 1 min

DB snatches 50/35

Rest 1 min

DB box step up overs 50/35

A,
Front Squat 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Cossack Squats 3x16

Rest as needed between efforts.

3x 8 L/8 R

C,
"The Chief"
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans@61/43kg
6 Push-ups
9 Air Squats
Goal: 5+rounds each amrap
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

D,
For quality:
3x 6 Eccentric Kneeling Heels-to-Butts, 6 secs
3x 6 Eccentric Dumbbell Flies, pick load, 6 secs
Hurdler Stretch, L 2 mins/R 2 mins

Amrap
15 cal bike erg
1 round di Cindy
3-6-9-12-15-18.......