1 Sub Max Set Toes to Bar

1 x 85% @ Sub Max.
1 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

3-3-3-3
Heavy quality reps

YGIG / round
each 5 rounds
each for time
30 cal row row
15 overhead squats

chest to bar inverted row row

4 x 12
rest as needed

STRENGTH

Back Squat, free tempo

8x2@ RPE 4 to 4+ (1-4 reps in the tank)

A) 10/7kcal Row + 8 KBS
B) 4+4 DB Snatch + 8 Box Over Jumps

3 Rounds For Time:
45 Push Jerks @70/47,5kg
45 Box Jumps @61/51cm
- In teams of 3
- Split the reps anyhow

3 Rounds For Time:
30 Alt. DB Snatches @22,5/15kg
25 Push-Ups
100 Double-Unders

4 Rounds For Total Reps:
1:00 Pull-Ups
1:00 Box Jump Overs (must clear the box)
1:00 KB Swings @24/16kg
1:00 Rest

4-5 rounds for quality
8/8 step back lunges off 20kg plate 60/40kg (front foot elevated on plate)
10 push press 60/40kg
10 bent over row 60/40kg

Cruise though this at your own pace
20 min time cap