21-15-9:
- front squat, 95lbs
- Burpee
- Pull-up

Every 5mins Complete the Following x 3 Sets
Row 400m
16 Step Ups (24/20")
10 Kipping Toes To Bar

*5mins should be sufficient time to complete the work without pushing too much. If it is not then please scale back the distance of your row.

Pull-up Complex
5 rounds
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/216413837

3 attempts each:
* Back squat, 1 rep
* Shoulder Press, 1 rep
* Deadlift, 1 rep

5 x 5 hang power clean, AHAP

Olkapäät, rintaranka, kyljet.

DB-DT

5 rounds

12 deadlift
9 hang clean
6 STOH

(get closer to the 35 lbs..)

10 Round of:
BB Power Snatch + Hang Squat Snatch + Squat Snatch touch n’ go + 2 Overhead Squats
(60/40Kg)
Complex must be unbroken

21min EMOM:

1) Assault 10-20kcal
2) 10 Power Snatch (unbroken)
3) Rest

Keep the loading light and concentrate moving well and breathing. This is not all out effort.

3x10/10 One arm DB row