A)
Sumo Deadlift
4 x 4 @slightly heavier than last week, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
- Up to 85-90%, slightly heavier than last week

B)
DB Squat Jump + Box Jump
4 x 3. Rest 60s.
*1 squat jump + 1 box jump = 1 rep

For time
50 Wall Balls
40/30 Cal.
30 Toes-to-bar
20 DB Snatches (heavy)
10 Bar Muscle-Ups
20 DB Snatches
30 Toes-to-bar
40/30 Cal.
50 Wall Balls

10 Min EMOM

Even 10 strict Toes to Bar / leg raise
Odd 3-5 Strict HSPU/ 3-5 Wall Climbs

-keep the same reps every round.

Supersets :
4 rounds
40-60% of max reps
toes to bars + hspu
rest 1-2 min bwn sets.

then

4 rounds :
40-60% of max reps
double unders + kipping pull ups or hardened ring rows
rest 1-2 min bwn sets.

AMRAP 15
50 Double Unders
15 Front Squats 42,5/35kg
15 Handstand Pushups

MOBILITY 15-20MIN

(UPPER BODY)

Shoulder press
5x5r @ 70%
Rest app. 90s. btw. sets.

1-3 Rope Climb/ strict Mu a good option )
3 Dips / or 6 Push ups
6 Strict pull up
9 HSPU (kipping is fine)

Work up to a heavy Complex

Power Clean + Hang Power Clean + Hang Clean + Front Squat + Thruster + Push Jerk

1) power clean3x5x65%
2) tall clean 3x5x50%
3) weighted dips 3x6x40%