5 rounds
In 1,5min
10 push jerk 50/35
max cal row
1,5min rest

A) On the minute for 6min
3-4 strict chest to bar pull-up
or assisted chest to bar pull-up

B) 3 rounds
8-10 narrow grip bench press (3 RIR)
6-8/side KB gorilla row
Rest 1,5min

C) 30s work / 30s rest for 3 rounds
1. Hollow hold
2. Barbell side bend

EMOM x 8-12
1) bike
2) 4-8 barbell row + 4-8 press + 4-8 barbell bicep curl
3) bike
4) 4-8 up& down + remaining time shuttle run

EMOM 10:
3-5 Strict Pull-ups

Score: Total reps

Deadlift
5x4 75-80%
(Without belt)

Heavy Set of 3

BASIC STRENGTH

4 Rounds:
1-3 Rope Climbs (options)
10 Romanian Deadlift (barbell)
5-10 Strict Pull-Ups / 10 Ring Rows
20 AbMat Sit ups / GHD
10 Biceps Curls
-> 30-60s Rest Between the movements!

Heavy 6-4-2

AMRAP 20:
2 Bar Muscle-ups
4 Power Snatches 60/40kg
8 Box Jump Overs

[On the 0-5-10-15]:
500 Meter Row

Mod

AMRAP 20:
4 C2b / 6 Pull-ups
4 Power Snatch
8 Box Jump Overs

[On the 0-5-10-15]:
500 Meter Row

For Time:
45/30 Calorie Row
30 Box Jump Overs
15 Power Snatches 50/35kg

Time Cap: 10 Minutes