EMOM 10
1 min : 3 Ring MU -> 5c2b (no banded) -> 8 body row
2 min : 8+8 pistols

Row 10k For time

Bench Press

5x8 AHAP

*do every set as heavy as possibble

SO 3:30

For time

100 push press 50/35kg

TC 10

For time 100 thrusters 35/25kg

TC 8 min

Chest & triceps mobility

EMOM 7

Power clean + 2 x TnG push Jerk@60-70%

For time:

21 Power clean 50/35kg
Run 200m
15 Push Jerk 50/35kg
Run 400m
9 Ground to Overhead 50/35kg
Run 200m

5 rounds
In 2 min
12/10 cal row
8 DB hang power clean 2x22,5/15
AMRAP burpee box over 60/50
2min rest

Result is max. reps burpee box overs

Back Squat

8 x 1 @ 75 - 80%

Go Every 2:30