weighted pull/chin up
2x60%
2x70%
1x90%
1x95%

Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

800m row
100 DUs
300m run

EMOM 9:
1: 3-5 strict HSPU
2: 40-60 DU
3: rest
EMOM 9:
1: 3-5 strict pull up / C2B
2: 20 russian KBS 32/24
3: rest

weight that allows you
to do all reps in 3-4 sets

1) Front Box Squat: 10 x 2 @55-65% of Front Squat, every 60s.
- Wider than normal Squat Stance

2) Standing High Box Jumps: 8 x 2, at a challenging height, every 60s.

4 rounds
10 C2B
10 lunges 60kg/40kg
10 cal row

2 Sets of 14 Snatch Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch

3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.

AMRAPs with a Partner

5x7min ON/2min OFF

A) 20 Cal. Ski/Bike/Row
20 KB Swings 32/24kg

B) 40m Pinch Grip Carry 2x20/15kg
20 Target Burpees

C) 60 Double Unders
20 Toes-to-bar

D) 30 Box Jumps
20 Pushups

E) 20 DB/KB Thrusters 2x20-25/12-16kg
40m DB/KB Walking Lunges

Shoulder Press
3x1r @ 90%
Rest as needed.