• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

A1: Strict ring pronated grip pull ups 3set
A2: Broad jumps 3x3
B1: Strict ring supinated grip chin ups 3set
B2: Broad jumps 3x3
C: SA Kb rows 3set
D: DB powell raise 3set
E: Db biceps curls 1xMax

4 sets:
1 Snatch Pull + slow descent + 1 Snatch pull

E3MOM x 6 set
10 rep Back squat @ 69% of your 1RM
6 rep Back squat @ 75% of your 1RM
2 rep Back squat @ 83% of your 1RM
2 rep Back squat @ 83% of your 1RM
6 rep Back squat @ 75% of your 1RM
10 rep Back squat @ 69% of your 1RM

For Time

10 C&J 60kg
20 pistol squash
30 GHD sit-up
40 WB 9kg
50 ft Handstand walk (15m)
60 Cal Row
50 ft Handstand walk (15m)
40 WB 9kg
30 GHD Sit-up
20 pistol squat
10 C&J 60kg

3-minute Air bike + 3-minute Row

2 rounds
10 Tall kneeling halos
5 Kneeling goblet get-ups
5 Ring row transitions
10 Handstand shoulder taps
+
2 rounds @ increasing pace
2 Ring muscle-ups
5 Wall balls
5m Handstand walk
2 Devils presses
60-second Bike/SkiErg after each round (alternate)

3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded W's
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

Every 7 mins x 5 sets
2 rope climb
20 box jump step down
20 push ups on box
20 dumbell burpee 2x 22,5/15kg
200m run
Remaining time is rest!

Heat workout

Tempaus high pull 3x3
Tempaus 4x2