4 sets of:
DB floor press max reps
Strict pull up max reps
Strict press max reps
rest 2:00 between sets and only max 20s between movements.

Superset B x 3 sets
20 alternating DB press
5-10 strict pull up
rest 1:30

Running clock

A) 0-5 minutes, AMRAP
Row max calories

Rest 5-7 minutes

B) 7-12 minutes, Load
3 RM thruster

Rest 12-14 min

C) 14-18 minutes, AMRAP
30 DU’s
10 TTB

Reps & load

deadlift 5 x 1

5 sets for max reps:
Floor press (bodyweight)
Strict pull up (bodyweight)

50-40-30-20-10
Double unders
Sit-ups

Back squat 1 x 20 (if you already reached your 5RM, other sets are acceptable)

5 x 3 clean, 70 %

Front squat
7x2 85-90%

1) HSPU 4x1
2) HS 4x12s