For time :

Bike 1000/900m
20 Wallballs 20/14p
20 Box Jumps 24/20"
20 Front Squats 42,5/30kg
Run 400m

CAP 11

4 Rounds x Every 4:00

10 Pike Push-Ups ( Deficit )
10 Front Raise
12 Bicep Curls, alternating

Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 5 muscle snatch
10-15 v-ups
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 5x5 reps@60-70-75-80-85% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
20 min amrap@treshold pace
15/12 calories row,ski,berg or 12/10 cal air bike/assault runner
10 db snatch
10 wall ball shots
10 toes to bars / leg raises / v-ups

Alternate Between Strict Press ( BHD Neck) & Incline Bench Press w/ DB´S

5 Rounds

5 Strict Press
10 Bench Press

Send Off 2:00

EMOM x 10:00
4 Kipping Pull-ups
8 Push-ups
12 Air Squats

Goal: Challenging effort, keep rounds around 30s.
Scale Pull-ups to ring rows/bar rows or 10" Hold Chin Over
Push-ups to box, should go unbroken and fast for at least 8 rounds.

Extra:
Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first

Kip p-u

EMOM12
1. 30s seated leg raise
2. 30s side plank (L)
3. 30s side plank (R)
4. 30s Arch rock

EMOM 12

1 minute : 10 Box Jumps 24"/20"
2 minute : 8 Power Cleans 60/42,5kg
3 minute : 3-7 Strict HSPU

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, sp-%, rest btw sets 3min