1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

3 rounds, rest as needed:

10 Double KB Row
10-20 Parallette Push-Up

RPE 3

3 rds:
400m Run
21 kbs (24/16)
12 Pull up

(Time cp: 12min)

A. 5min AMRAP
18-14-10-6...
Dumbbell Snatch
Kipping Pull-up

2min Rest

B. 5min AMRAP
18-14-10-6...
Dumbbell Thruster
Toes to bar

Regular Stance High Box Squat: 3RM. Rest 2:00

• Use at parallel box
• Spotters on both sides of the bar
• Beginner: 5 x 5 adding weight each set if possible.

push & pull EMOM 12 min
odd: 10 one handed db/kb thruster (5/5)
Even: 5 sumo deadlift high pull 50/35 kg

Back Squat
2-2-2-2-2
Rest as needed between sets. 2-3min is recommended.
Result is total weight of sets.
20min time gap.

Split Jerks triples, work from the rack and keep quality.
No fails or dropping!
20 Mins

6-8 Weighted Pull up
6-8 Strict Ring dip
Rest 2-3min

For time

Teams of 2
80 Cal. Row
– Then –
50-35-20
Deadlift 70/55kg
HSPU
– Then –
80 Cal. Row

Split as desired. TC 20