30RFT
5 WB
3HSPU/pushup
1 PC

White: box pushup, RKBS 16/12 kg
Yellow: box pushup, HPC 30/20 kg
Orange: pushup, HPC 50/30 kg
Blue+: HSPU, PC 80/55 kg
Purple: HSPU, PC 102,5/70 kg

time cap 30 min

5 Rounds for Time:
10 Push Press @52.5/35kg
10 USA Swing @ 24/16kg
10 Box Jump w. step down @61/51cm

• Rx+: 20 reps per movement
• 12:00 Time Cap

Chin-up + Negative: 5 x 4 (5s). Rest 2:00
- 5 Second LOWERING every rep
- Option: Add weight, bodyweight or partner Assisted Pull-ups + solo negative if possible

Body Armor:
3-4 rds:
(Super sets)
1-2 Leggless Rope climb / 0.5-1 Begboard / 5-8 Strict C2B/Pull up
5-8 Deficit HSPU
45-60s. Sandback / Kettlebell Front rack carry
Rest 2min.

And then...

2-3 rds: (super sets)
6-10 Strict T2B
8-12 Barbell roll out
Rest 60s.

"High Noon"
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Deload week clean & jerk

Every 90s for 10 rds:
1 power clean + 2 push jerk

Go with 60-80% of max. Focus on speed and technic.

=Deload week. Time to give your body and mind some rest.

For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats

EMOM 6
20s Overhead Squat Hold 40/30kg
20+20s One Arm Hang

Metcon:
15 mins for quality
30s weighted wall sit
10-20 steps walking lunge
30s hollow hold
10 back extension

For Time:
30 OVHS (95/65)
30 T2B
30/20 Cal. Ski
60 GHD's
30/20 Cal. Ski
30 T2B
30 OVHS (95/65)

25 min Time Cap.