Pull Up
Air Squat
Push Up

SINGLE ARM FARMERS CARRY 20m+20m 32kg/20kg
10 HSPUS
20 LUNGES 50kg/35kg
600m RUN
10 RING DIPS
10 BURPEES
10 T2B

EMOM 16
1. min : 15/12 cal ski
2. min : 15 floor press @2x22,5/15kg
3. min : 10 dumbell thruster @2x22,5/15kg
4. min : 6-8 Sandbag G2OS

4 Rounds
1:30 min work/15s rest
1)Row
2)Amrap:11 V-ups + 7 Up Down + 5 pull up
3)Run
4)Amrap: 20 Single arm swing + 20 Box step up

50 DB Hang Power Clean + Push Press @2x22,5/15kg
- Goal: TOUGH effort!
Timecap: 8 mins

Extra:
Superset
Banded Triceps Extension: 3 x 20. Rest 45s.
Elbows Out DB Row: 3 x 10 each. Rest 45s.

2 Rounds for time:
25 Power Cleans (52.5/35kg)
25 Bar Facing Burpees

Timecap: 10:00

Extra: Banded Facepull-apart: 100 quality reps.

Every 3min for 18min (6 sets)
Push press
Set1 - 5 reps
Set2 - 3 reps
Set3 - 6 -1 rep
The goal is to build to today´s 1-RM

5 rounds:
30sec Max reps Strict ring dips
30sec Rest
30sec Max reps Inverted Row
90sec Rest

For Time (with a Partner)
Buy-In: 24 Thrusters (135/95 lb)

Then, 8 Rounds of:
3 Muscle ups (both)
9 T2B
21 Push-Ups
3 Bear Complex 60/40kg
18 Box Jumps
9 Power snatch 60/40kg
100 meter Run (together)

Buy-Out: 2000 / 1500m meter Row

Time Cap: 60 minutes

Working 3 on : 2 Off
30/25 Cal Row
6 Rounds of DT

So with the time left complete as much as DT as possible. Pick up where you left off.

DT is 12 Deadlifts, 9 HPC & 6 STOH 70/50KG

Post time taken and weight.