Back squat 5x2 @ tempo 30X1 (more about tempo here)

Eccentric
4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

5 x 5 AHAP

Go as strict as possible (more effort more gainz)

Scaling: Negative=>Negative with rubber band

1) 12 Bent Over Row 60/40kg
2) 10 Ring Push-Up
3) Rest

8-10 x e3mom, this is not an amrap. Alternating:

A)
- 8-10 power clean 70/50kg
- 20-25 wall ball

B)
- 8-10 strict bw dip (use extra weight if needed)
- 20-25/17-20 cal row

15min AMRAP of:

• 5 strict pull-ups
• 10 double KB push press (pick weight)
• 200m run

Every 30 sec. for 10 min.

8 x 60%
1x 95%
7x 65%
2x 90%
6x 70%
3x 85%
5x 75%
4x 80%

5 Cycles of max rounds in 3 min:

3 x Cluster 60/40kg
6 x Push-Up
9 x Air Squat
Rest 1min

Score is total reps!

In 12min

0:00-3:00
- run 400m + max reps heavy db snatch (pick weight)
3:00-7:00
- run 400m + max reps box jumps
7:00-12:00
- run 400m + max reps burpees