FOR TIME
6 ROUNDS
4 Pull-Ups/jumping pull up
5 Push Jerk@ 50/35kg
20 Double Unders
Immediately into
5 ROUNDS
3 Chest to Bar Pull-Ups/ jumping c2b
4 Push Jerk @60/43kg
20 Double Unders
Immediately into
4 ROUNDS
2 Bar Muscle-Ups/strict pull up
3 Push Jerk 70/47kg
20 Double Unders

Timecap: 25 mins

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 100/70kg
Bar Facing Burpees

Paused Front Squat

Five Sets Of Three.

Pause 1-2 sec on Parallel and Bottom ( below parallel )

Push press 5 x 3 – 85% of 3RM

4x 2min ON/2min OFF

Alt A and B

A) AMRAP of:
4 Pullups
8 Weighted Squats (15-20/10-15kg)

B) 20 Wall Balls
+
Max Calories

AMRAP x 12 MINUTES
2 Rope Climb
5 Deadlifts @125/85kg
25 Sit-Ups

Goal: 4+rounds

4-4-4-4
Deadlift
Start Heavy and build to Heavy+
- TNG reps
- rest 2-3 mins btw heavy sets

5 Rounds For Time:
10 Dumbbell Floor Press
15 Dumbbell Deadlift
500/400 Meter Row

KILOS: 32's/22.5's

Build to Heavy Complex:
1 Snatch Pull
1 Snatch High Pull
1 Squat Snatch

Back Squat 4x5 + 1 Max set @90% of 5RM