Front squats 42.5kg
GHD
DU

8 ghd sit ups (to paraller)
8 ring push ups
5 chin ups
8 box jumps @60cm

50 Sit Ups, 50 Squats to Step, Run 100 yards, 25 dips, run 100 yards, 25 dips.
Then 40/40/20/20, 30/30/15/15, 20/20/10/10 and 10/10/5/5.

21-15-9
KB Thrusters @16kg
Burpees

Bulgarian split squat 3x20

Deadlift 5rm, no belt
+
2 rounds:
Bulgarian split squat x8/8
Shoulder press x8
Double KB front rack Wall sit 30sec
Hollow hold 30sec
Sorenson hold 30sec

Emom 20:

Odd: row
Even: 8-15 ring push-up

Rest 5

Emom 20:

Odd: ski
Even: 10-15 pull-up

4 x max strict pull-ups
3 min rest between

A. Hang Power Snatch 4 x 3
65% 65% 70% 70%

B. Push Press 8
85% 90% 95%
Supine Bent Grip Over 8
Repeat 3 times

C. Pull ups 8
Incline DB Bench Press 8
Repeat 3 times

D. Seated Military DB Press – 8
Lateral Raise 12
Lying Side Raise 8 each
Repeat 3 times

EMOM 5 Pull ups
5 Hand Stand Push up
20 DU
as many rounds as possible, when all movements are done under the minute.

4 @ 95
4 @ 115
4 @ 135
4 @ 155
3 @ 175
3 @ 195
3 @ 215