(Weighted) Ring dip 4 RM

2-3x2x[1+1]@85%, rest btw sets 2min

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, rest btw sets 2min

For time

• 20 wall walks
• 10 rope climbs to 15 feet, starting from a seated position on the floor

3 Rounds For time

15 Deadlifts 142,5/92,5kg ( Max 75% @ 1 RM )
15 Strict Deficit HSPU 3.5"'/2"

TC 10

• If HSPU are your jamn, go big here and aim to break the deads.

• If dead are your jamn, go big on the deads and break the HSPU.

• The key here is to keep your breaks short.

2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1×[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, sn-%, rest btw sets 2min

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, sn-%, rest btw sets 2min

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest

EMOM for 4 rounds:
1) 5 Ring rows + Ring row hold
2) 5 Back extensions + Arch hold
3) 5 heavy DB deadlift + DB hold
4) Rest