Weighted pull ups 5x2x70%

Go every 3:00 x 5 sets
7 Kipping Pull-ups
14 alt Renegade Rows @50/35lbs
21 Double Unders

• Time cap of 2:00 per round to ensure 1:00+ of rest
• Rx+: 2-6 Ring Muscle-ups for Pull-ups and 27.5kg/45lbs DB

Front Squat
Build to a heavy 4 over 5 sets.
Rest 2:30
- Sets of 6,5,4,4,4

Deadlift

10 - 5 - 10 - 5 - 10

75-80% OF 10RM - 100-105% of 10RM

Mobility

Renegade row 3 sets
6 reps/ side

Deadlift

5x5x65%
5+ x 65%

"The Ghost" ( 24 mins )

6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Extra credit:
wall sit with pulse (use KB)
4x30sec, rest 30 sec

AMRAP 20:
30 Double Unders
1:30 Double Dumbbell Farmer’s Hold
30 Double Unders
20 Handstand Push-ups
30 Double Unders
30 Dumbbell Front Rack Lunge

Kilos = 22.5/15

Light Option

EMOM 20
15-25 Double Unders / Single Unders
30-40 sec Double Dumbbell Farmer’s Hold
8-12 Double Dumbbell Shoulder to Overhead
12-16 Lunges / Dumbbell Lunges
Rest

EMOM x 30

1) monostructural
2) 5 power snatch
3) 1-2 rope climb