STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Standing DB Press
3) 5+5 Single Leg KB Deadlift

RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

EMOM 12
1) 35-50 Double Unders
2) 10-15 Toes-to-bar
3) 5-8 Devils Press 2x22,5/15kg
4) 15 Box Jumps

15 min AMRAP
5+5 DB thrusters 22,5kg/15kg
20 cal row
5+5 DB snatches 22,5kg/15kg
20 DU

weighted puul/chin up
5x5x50%

30s On, 30s. Off for 20min
Bike/Row/Ski
Burpees
AMRAP

30 WB
30 Burpee
30 Hang power clean (50/35kg)

Close Grip Floor Press: 5-4-3-2-1-1-1-1. Rest 2:00

• Option: Build to a moderate set of 3 only adding weight if form permits.

Shoulder press 5-3-1-1-1

7 min Amrap
3-6-9-12-15...
Clean and jerk 60/45kg
T2b

AMRAP 15

21 Wall Balls
15 Toes-to-bar
9 Box Jumps