400m Run
21 T2B
15 HSPU

(Time cap: 15min)

Back squat
10 x 65%
8 x 70%
6 x 75%
4 x 80%
2 x 85%

For time
21 burpee over bar
21 hang power clean 50/35
15 burpee over bar
15 hang squat clean
9 burpee over bar
9 thruster

Timecap: 9 min

2 rounds:
10 snatch (40/60kg),
12 burpee,

2 rounds:
10 snatch (30/40kg),
12 burpee.

2 rounds for time
25 KB swing 32/24 kg
50 double unders
25 box over jump

Time cap: 8 min

Row your boat

Skill work - Bar muscle-up progressions

Metcon (time)
30 Bar muscle-ups for time.

Scaled
30 Kipping pull-ups/CTB pull-ups

Timecap: 5 minutes

Remember that this is deload week so keep moderate pace all the way.

10 rds (30 sec on, 30 sec off)

1.) Burpee to 15 cm target
2.) Double KB/DB S2OH ( 24/16 //22,5/15kg)
3.) Box jump overs

5 min amrap:

10 Box over jump 60/50cm
10 DB/KB thurster

4 rounds, rest as needed, use AHAFA loading

1) 4 Front Squat
2) 2 Weighted Pull-Up
3) 4 Bench Press