Thruster 3 x 5, climbing. AHAP!

Death by strict pull-ups (cap 20 minutes)

Rest 2 minutes

AMRAP in 4 minutes:

1 Chest to bar pull-up
1 Toes to bar

5 Rounds for time:

10 Push press 40/30kg
10 Sit-ups
10 Box jumps 24/20”

Strength (load)
Build up to a heavy set of ”Power snatch + Hang squat snatch” in 15 minutes.

Metcon (quality)
EMOM for 8 minutes of: 3 Hang squat snatches at moderate weight (65-70%)

Accessory (optional)

3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
 
Rest as needed between rounds.

Metcon (reps)

”Mary”

AMRAP in 20 minutes of:
5 HSPU
10 Pistols, alt. legs
15 Pull-ups

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

Strength (load)

4 Bench press, AHAP
5 Strict CTB pull-ups
3:00 Send-off

Score: total kg lifted

Accessory (optional)

3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

AMRAP in 15 minutes of:
9 Deadlifts 70/45kg
12 Push-ups
15 Box jumps 24"/20"

For time:

15 Deadlifts 140/90kg

then 10 rounds of
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

15 Deadlifts 140/90kg

Clean + Front squat + Jerk. Heaviest complex of the day in 15 minutes.

For time:
21 TGU, Right hand 32/24kg
50 KBS 32/24kg
21 HSPU
50 KBS 32/24kg
21 HSPU
50 KBS 32/24kg
21 TGU, Left hand 32/24kg

TC: 35 minutes.