Accessory 3 rds:

Barbell row supinated grip 10 reps
renegade row 5/5
wall climb 2-4 reps

EMOM 16:00
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 20m/arm Single Arm Farmer Carry @ heavy

• Rx+: 10/8 Strict Pull-ups

10min EMOM
1 x Muscle Snatch
1 x Power Snatch
1 x Snatch
Heavy but comfortable weights.

Back squat:
6x 72%
3x 78%
6x 72%
3x 83%
6x 72%
3x 88%

Rest 2min...

50kcal row
40 Toes to bar
30 Dumbbell step over men 22,5kg / women 15kg
20 Devils press men 22,5kg / women 15kg
10 Ring Muscle up

Time Cap 15 Mins

Back squat: 2x2@90%, 2x1@95%

For time

Agility Course

STRENGTH

Alternate for 3 rounds, rest as needed

1) 6 Deadlift
2) 6 Press

RPE 3 to 3+

every min for 18 minutes (6 rounds)
min 1 - pistol squats x 6-12 reps
min 2 - hspu x 6-12 reps
min 3 - toes to bars x 6-12 reps

3 sets not for time
10 floor press (heavy)
10/10 DB/KB press
60s plank