Divide anyhow:
107 Pullups
107 Back squats

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

5 rounds for time:
40/30 cal row
15 push jerks 30/25 kg
12 pull ups
9 barbell SDLHP 30/25 kg

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)

3 min on, 1 min off for 9 rounds:
A. Run or bike for calories
B. 40 deadlifts (60/40 kg) + max reps double unders
C. 30/24 cal row + max reps of burpees

Rotate stations for total 3 rounds per each.

For time: Linchpin test 3
3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

6-6-4-4-3-3-3-3

Go every 2:30

Pulling strength + hyperthrophy focus day

A) Main strength

Bent over row
5x6 reps
- Build up and use the same (heavy) weight for each set
Superset with:
Strict press
4x8 reps
- Same (moderate) weight for each set
-rest 2 mins-

B) Accessory strength

3 sets
Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
-rest 30 sec-
Seated banded row with 1 sec hold x 10-15 reps
-rest 30 sec-
Dumbbell hammer curl x 10-15 reps
-rest 2-3 mins-

C) Core work
2-3 sets of:
20-30 sec weighted forearm plank
20-30 sec weighted hollow rock

Obliques: EMOM for 3 rounds
1) AMRAP 5+5 Pallof presses
2) Side to side MB slams
3) Rest
4) Landmine twists
5) Weighted plank hold
6) Rest

AMRAP 10

Buy-in Run 800m:
Remaining time
6 Push Press 42,5/30kg
10 Sit-Ups
4 Bar Over Burpees
10 Air Squats