CJ: 5x3 @65-85%

20min AMRAP:

Assault 15/10kcal
Round of Nate

RPE 3-4

Scale if needed.

Round of Nate is:

2 MU
4 HSPU
8 KBS (32/24kg)

1.
Every 2 min:
10-8-6-4-2x
Tng power clean (65-85%)

Rest 5min...

2.
Every 2min:
10-8-6-4-2x
Tng Cluster (65-85%)

21-15-9
Wall ball
Kettlebell swing (american)
Box jump

3 rnds

10-12 bent over row
10-12 shoulder external rotation lying on the side/hand
10-12 seated shoulder press with a barbell

4 rds for quality:

Strict Ring Dip 12 reps
Strict Chin up 12 reps

rest 90 seconds

-you can break the sets but rests inside the sets need to be short, max 15 seconds. On option is to do the "cluster style":
4 reps, 15 sec rest, 4 reps, 15 sec rest, 4 reps.

Chipper:

400m run
21 Kipping pull-ups
400m run
15 C2B
400m run
9 Bar MUs

Timecap 12 min

-try to do big sets on gymnastics movements.

15-12-9
Deadlift 102/70kg
HSPU
For Time

If HSPU is too hard you can scale it down to fixed dips.

5-7 set: 1x Power Snatch + 2x Squat Snatch

Rest as needed. Drop and Go.

HBBS
Back squat 5RM; then 2×5 – 85% of todays 5RM