Weighted Chin-Ups

4 x 3

4 rounds for time
20 cal Air bike
20 air squats
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg

Shoulder Press

4 x 3 @ Heavy

4 superset of:
12 Cable Lat Pull Downs (narrow grip)
12 Seated Barbell Presses
Score: Seated Presses
- Rest 2-3min

4 Supersets of:
12 DB Lat Pull Overs
12 Alt. DB Hammer Curls
- Rest 2-3min btw sets
Score: DB Pull Overs

4 Supersets of:
12 SA DB Bent Over Row
12 Single DB Standing Skull Crushers
Score: Single Arm DB Bent Over Row
- Rest 2-3min btw sets

Power Snatch + Hang Snatch
5 x 1+3 @ 85% of power snatch 1RM

Snatch Balance + Jumps
4 x E3M:
4 snatch balance @ 75-80% of snatch 1RM
5 Weighted Squat Jump

20 pullup
20 push up
20 air squat
20 cal row

For time
15 Deadlift @65kg
15 kipping HSPU
9 Deadlift @65kg
9 strict press @2*15kg
3 Deadlift @65kg
3 Wallwalk

On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.