6x2 @ n 85%

3 rounds for quality
8 ring dips / ring push ups
10m HS walk
10 alternating pistol squats
10 s L-sit

Speed work, 2 min rest between rounds
A1) Bulgarian split squat 3x(8+8), heavy
A2) single leg bounces 3x(6+6)
A3) explosive v-ups 3x10
A4) jumping push ups 3x6

For Quality, in unbroken sets:

• 10 Strict pullups
• 9 Strict pullups
• 8 Strict pullups
• 7 Strict pullups
• 6 Strict pullups
• 5 Strict pullups
• 4 Strict pullups
• 3 Strict pullups
• 2 Strict pullups
• 1 Strict pullup

SCALING

If you can't do the prescribed amount of pullups, then do 10 sets of max strict unbroken pullups to challenge yourself

1. L-sit pull up/chin up x (cl.~30s) 3/2
2. Heavy Eccentric Loaded Pistol squat 3/3

3 rounds 1.5 min rest

PERFORMANCE
3 SETS
:30 Wall HS Hold
:30 Double Under Practice
1-5 Strict HSPU

Options: 0-3 pads, deficit Strict HSPU
- Rest As Needed b/t Sets

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FITNESS
3 SETS
:30 Wall HS Hold
:30 Single Under Practice
4-6 Seated Strict DB Shoulder Press
-Rest As Needed b/t Sets

2 Min Max Macho Man Complexes @52.5/35
2 min rest
2 Min Max Macho Man Complexes @65/42.5
2 Min Rest
2 Min Max Macho Man Complexes @80/50
*1 Macho Man Complex = 3 Power Clean + 3 Front Squat + 3 Push Jerk

12 min AMRAP
8 cleans 80kg/55kg
4 STOH 80kg/55kg
8 bar over burpees
2+2 TGU 24kg/16kg

9x
2min ON/2min OFF

5x7,5m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 Box Jump Overs + Max Cal Bike
C) 10 DB Snatches + Max Cal SkiErg