5*
3* Floor press
10/10 DB Snatch between sets

AMRAP 15 min

7-9 pullups
7-9 box jumps
10 hollow rocks

EMOM 20 min

12 BB row
15 weighted situps
200 m row
30-45" L-hang

2 Sets of

3 Intervals of
5min ON/90sec OFF (rest 4min between sets)

Run x2 around the box
+
AMRAP of:

A) 5 Power Cleans 50/35kg
7 Shoulder to Overhead
9 Burpee over bar

B) Row/Bike/Ski Cal.

C) 6 Pullups
8 Pistols
12 Box Jump Overs

Alternate for 5 rounds, rest as needed:

5 Push Press
5 Front Squat

RPE 4

Bar from the rack. Use 2 barbells if possible.

every 4min for 20min
10 pull ups
10 pistols
10 HSPUs
10 T2Bs
10 burpees

Hang Squat Clean (below the knee) + Push Jerk

9-12 reps, every 60-90sec

Add loading after 2 lifts. Go by feel.

“MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

4 x 4

2 Wallclimbs
40m Overhead carry (2xkb)
20 Pike leg raises