7 deadlifts @ 100/70 kg
30 air squats
7 hspu

Front squat 1RM

8 rounds, for consistent times.
10-15 x Row Cals
6-8 x Bar Dip or Box Dip Feet Up or Box Dip. Tempo 31X1
4-6 x Deadlift. Tempo 30X1

• Alternate rounds with a partner or work:rest 1:1

Chin up
3 sec pause at the top of each rep
4 x 6

ssw/

Alternating Crab Reach
3 sec pause at the top of each rep
4 x 3/

ssw/

Torsion Control
3 sec pause at the top of each rep
4 x 8/

3 min sets
15 minutes

12 rounds of:

70s. Calories row
20s. Rest
70s. AMRAP of 5 Power cleans (40/30kg), 20 Double unders
20s. Rest

7 rounds, every 4min:
Run around the Box,
10 KB/DB Push Press

1. Row/Ab/ski (14-18cal)
2. Strict HSPU (6-8)

Alternate

Back Squat 6-5-4-3-2, AHAFA
Push Press 6-5-4-3-2, AHAFA

Rest as needed.

3 rounds
12 ring dips
12 cleans 60kg/40kg

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders