3 sets
50 DU
8 Strict pull up
10 reps double DB/KB box step overs
rest 30 sec

TC: 15 min

2x20kg // 2x 15kg

For time:

50 front squat 45/32,5kg
35/30 cal row
50 back squat 45/32,5kg

3 rds for time
Hang cluster 12 reps
Burpee pull-up 12 reps

L1: 42,5/ 30kg // normal jumping pull-up
L2: 50/35kg // jumping c2b

TC: 8 min

EMOM 10:
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Bar Facing Burpees

• Rx+: 12 Reps of each Movement

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
70-75% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec between

Alternate;
1. 10 banded OHS
2. 20 jump lunges
3. 10 strict T2B
4. 10 push ups

Alternate through the following
1. 30 secs handstand hold
2. 30 secs bottom of the ring dip
3. Plank 45 secs

EMOM 12

Alternating
30 DU + 10 USA Swings
8/6 cal Ski + 8 box jump overs 60/50cm

-you should have atleast 10 seconds of rest each minute, otherwise scale the reps

A) OTM 15 (5 rounds)
min 1 - Assault or spinning bike for 30 sec @80-90% effort
min 2 - push ups x 8-14 reps
min 3 - DB snatch alt hands x 8-14reps

Rest 2 minutes

B) OTM 15 (5 rounds)
min 1 - Rowing for 30 sec @80-90% effort
min 2 - toes to bar 6-12 reps
min 3 - wall balls x 6-12 reps

Shoulder press
Every 2 min
Shoulder Press (5x5 @ 65%-75%)