Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back squat x max unbroken reps @ 80%

19min 17sec AMRAP:
6 Pull-Up,
12 Burpee,
19 Air Squat,
17 Hang Power Clean (40/25kg)

Max Effort Back Squat
(8-8-6-5-5)-5-5-5-5-5
2min Recovery

12 KBS (32/24)
9 Burpee
6 Thruster (50/35)

1. High hang clean x2 + Jerk x1
2. Hang clean x2 + Jerk x1
3. Clean x2 + Jerk x1

4 rounds (not for time):
6-10 Shoulder press
6-10 Pull up (strict)
6-10 Ring dip (strict) / Ring push up

10 Hanging Shrug,
1-3 Wall Climb,
5-10 False Grip Walk-ins,
20-30sec Shoulder extension w. a box

Core

3 Rounds of

5 Dragon Flag
10 Superman
15 V-ups
10/10 Saxon Side Bends

5 sets of:

Weighted pull ups x 2 reps
Rest 30s.

Immediately followed by:

5 sets of:

30s. Strict supinated pull ups x max reps
Rest 30s.

12 min AMRAP;
3 wallclimbs
5 t2b
20 hollow rocks