Strict pull ups 5x4

AMRAP 5
10 Burpee
15 Abmat Sit-up

3x10
@68%
Rest 2min.

4rds
8 x Shoulder Press w/2KBs
Rest 60s
8 x Single arm Bent over row

3 Rounds of:
10 Front Squats @60% -ish of 1RM (barbell from floor)
15 C2B Pullups
50 Double Unders

5 rounds for max weight
3 cleans
3 jerks
3 back squats
in 5 rounds, find the biggest weight, you can complete the complex

Metcon:
5 rounds for quality
5 squat clean (you choose load)
10 T2B
15 KBS 24/16
rest 1:00 between rounds

Clean complex:
clean pull
clean hi-pull
clean
hang clean

Keep loads light, use max 60% of your previous weeks complex max.

3 sets of
10-15 DB Cheast Flyes
10-15 DB Flyes

2R:
2 min ROW
2 min rest
2 min Burpee
2 min rest
2 min DU
2 min rest
2 min WB
2 min rest
2 min RKBS
5 min rest

41 min for reps
starting at different stations