Clean 3 x 1

Find the max deficit HSPU height.

Ring complex FQ
5 sets
1. 2 strict ring pullup
2. 2 strict muscleup
3. 2 strict dips(Dips are transitioned from part 2 to dips so you do 2 strict muscleup and finish with 2 dips)
FQ
1. Ring push ups 5x10 BW
2. Hollow rock 0:20s x 5
3. Arch rock 0:20s x5

Back Squat
8 x 60kg = 480kg
8 x 80kg = 640kg
5 x 90kg = 450kg
TOTAL = 1570kg
Calf Raise
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
8 x 64.5kg = 516kg
TOTAL = 1548kg
Hamstring Curl(Each Leg)
8 x 15kg = 240kg
8 x 17.5kg = 280kg
8 x 17.5kg = 280kg
TOTAL = 800kg
Cable Standing Hip Adduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg
Cable Standing Hip Abduction(Each Leg)
8 x 7.5 = 120kg
8 x 7.5 = 120kg
8 x 7.5 = 120kg
TOTAL = 360kg

TOTAL = 4368kg

15×90s on 90s off
Assault bike

6x3 (70-80%)

Overhead squat, four sets of threes.

Push Press from behind the neck.
6 x 6

Result is number of reps (Round = 25 reps)

5 deadlift 32,5kg
5 hang power clean 32,5kg
5 front squat 32,5kg
5 push press 32,5kg
5 back squat 32,5kg

Teams of 3:
100 Calorie Row
100 Box Jump Overs (60/50)
100 Thrusters (42.5/30)
100 Chest to Bar Pull-Ups
100 Thrusters (42.5/30)
100 Box Jump Overs (60/50)
100 Calorie Row