1) 1-4 Strict Ring MU
2) 10/7 Cal Row
3) 10 Box Jump
4) 5 Power Clean @ 50%
5) REST

20 minutes OTM for five rounds:

• weighted box step up
• 3-4 x 10 sec hollow hold
• max reps du
• rest

Easy day! Watch this [youtube clip](

)

For time:

• 21 thruster 42,5/30kg
• 1 rope climb
• 400m row
• 15 thruster
• 2 rope climb
• 400m row
• 9 thruster
• 3 rope climb
• 400m row

5x500m Row (Go hard but keep the same pace every round)

• Rest 2min between sets

Write down the total time.

Deadlift 1-1-1-1-1 reps

Front Squat- 4 RM of the day

TC 12min

Rest & Recover

Shoulder Press, 3 waves ( 3 rounds )

5@75%
3@80%
2@85%

Go every 2:30

Close-grip Bench Press 5 x 5.
As heavy as form allows.

Add tempo and other info into comments.