Conventional Deadlift against a band
Build to a HEAVY 1 in 10 sets. Rest 2:30

– Option: Build to a moderate 3

EMOM 32

1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
2 minute : 1 Bar Muscle Up + 3 Pull up + 5 Toes To Bar
3 minute : Max reps Unbroken Double Unders.
4 minute : Rest

21min emom
a) 2 atlas stone lifts
b) 10 2x KB FR lunge
c) 10 Burpee

Find heavy set of
1 Power clean + 2 squat clean + 1 split jerk

3-5 min light cardio
2:00 painball to uppertrap against rig
1:00 russian baby strech

Weighted pull up
2x3 V2

AMRAP 12
8 Toes-to-bar
8 Thrusters 42,5/30kg
8 Bar over burpees

6 min Emom
Odd: Pull up 6
Even: Push Press 6 v2

6 Rounds
15 Thrusters 40/30kg
Run 400m
15 C2B
Rest 2 Mins

Push on each interval, record working time as score. Can you go unbroken? If you can push the run.

Row 5500/5000m
every 3min
6 x DB Snatch alt.
4 x Burpee