4 Sets:
5 Weighted Pull-ups + 7 Strict Pull-ups + 14 Banded Strict Pull-ups
5 Max WB Throws @13/9kg (height, singles, let the ball drop)
- Rest as needed btw sets
- Score is the Weighted Pull Up

Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 8-10 s.Hspu
• 8 Strict Pull Up
• 10-15 k. Hspu

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 12 Cal Echo
• 4 SB Clean @50kg
• AMRAP: HSW for distance

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise

E2:30 x5:
5-5-4-4-3 Back squat
14 alt. seated strict press @2x db’s

A)
3 rounds :
3 double KB front squat
3/3 single arm push press
3x (1 single arm swing- 1 high pull- 1 snatch )
RX : @same heavy weight

B)
1’ work / 1’ rest for max reps x 3 total rounds (18 minutes )
1: single KB squat clean
2: single arm shpulder to overhead
3: Russian swing

EMOM5 x5 rest 1min btw rnds (30min)

A) 12cal bike
B) 5+5 Bulgarian split squat
C) 12cal bike
D) 6+6 Lunges
E) 14cal bike

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg
9 Bar muscle-ups

Target time. < 18:00 Cap 22

Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.
Pacing. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.
It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Clean Jump 4x3

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Engine

3 Sets Of:

3min AMRAP:

• 30 WB
• AMRAP: Max Cal Row

-Rest 3min-
Into,

3min AMRAP:

• 12 Shuttle Run (7.5+7.5m)
• AMRAP: Echo Bike

-Rest 3min-

SKILL 50-59
AMRAP
4 x 60s ON / 30s OFF
40 Double under
Max Handstand walk