Back squat

1x10@50%-60%
1x8@60-70%
1x6@70-75%
2x4@75-80%
1x8@50-60%

SO 2:30

Back squat or front squat 4 x 5 (heavier than last week)

8 min AMRAP
40 double unders
10 push ups
15 Air squats

For 2 Rounds: 15 Sec On 3min OFF

3x3
tempo 8010

EMOM 14

1 minute - clean&jerk@climbing heavy single
2 minute - 3 x to squat box jump

Amrap 7
Alternating DB hang power snatch 12 reps (6/6)
Kipping pull-up 12 reps

-goal 3+ rds

L1: 20/15kg & Kipping pull-up
L2: 25/17.5kg & C2B

Midline workout 4RDS for:

0:40 mountain climber, 0:20 rest
0:40 banded deadlift, 0:20 rest
0:40 Strict TTB/ Knee raise, 0:20 rest

Every 3 min for 5 rounds

9 thruster (42/30)
7 chest to bar pull ups
5 box over burpees

Because you can - add 1-3 bar MU to each round!

Scale chest to bar to pull up or jumping chest to bar pull up

3 rounds
min 1 - ring dip hold or negative push up x 10-20s
min 2 - chin over bar hold x 10-20s (you can use box under bar if needed)
min 3 - hs hold or wall climb hold x 20-40s
min 4 - squat hold with KB x 20-40s (keep the body tight)
min 5 - rest