Weighted chest to bar pull up ( C2B ) 3x5

*Deload week

Repeat 4 times:
Min 1: Squat clean tng style 6-8 reps
Min 2: Bar facing burbees 10-15 reps
Min 3: Push-ups 5-10 reps
Min 4: Wall Climbs 2-4 reps
Min 5: Rest

• Pick a number in every movement which you can maintain every round. Don't be too greedy, quality first!

12 min EMOM snatch + overheadsquat.

Building the weight.

3×4 ub cleans (full) @ 65-70% of clean

AMRAP in 12 minutes:

3 Snatches 60/40kg
6 Clean and jerks 60/40kg
9 CTB pull-ups
54 Double-unders

Heavy doubles. Keep the same weight or increase set by set. Rest 2-3 min between sets. Quality first, then weight!

40 DU
30 WB
20 pull-ups
10 OHS

Partner 1 goes through chipper, then partner 2. After partner 2 finishes, partner 1 repeats going back up the chipper. Then partner 2 follows.

10 minutes, every other minute.

odd: Deadlift x 5 (70%/max)
even: Double under x 30 or practice 30s

25 min in teams of two alternating tasks:

250 row (moderate pace 80% of max heart rate)
20 sit ups

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Hero wod:
"Francisco"
4 rft:
50 du's
9 wall climb
15 hspu
21 ttb
400m run