AMRAP 7 min

7 Toes-to-bar
14 alternating Pistols or Goblet Squats
100 m Run (to the exit door and back)

Every 90 sec for 18 min:
a- Single Arm Z Press 5 Reps @ 2111
b- Supinated Barbell Bent Over Row @2111, 6-8 reps
c- Alternating Reverse Lunges 20 reps, AHAFA (as heavy as form allows)

100 Double Under, 10 Overhead Squat, 5 Ring Muscle-Up
80 Double Under, 8 Overhead Squat, 4 Ring Muscle-Up
60 Double Under, 6 Overhead Squat, 3 Ring Muscle-Up
40 Double Under, 4 Overhead Squat, 2 Ring Muscle-Up
20 Double Under, 2 Overhead Squat, 1 Ring Muscle-Up
Rx Loads – 60/42.5kg

EMOM 20 min

Alternate every 2 mins.

A1, Romanian deadlift
8 reps @ 3111 (= 3 sec down, 1 sec pause, 1 sec up, 1 sec pause)

and

A2, Ring dips
15 reps @ 2111 (= 2 sec down, 1 sec pause, 1 sec up, 1 sec pause)

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@ 0 min: RDL
@ 2 min: ring dips
@ 4 min: RDL
@ 6 min: ring dips
.. etc

Post 3 heaviest sets

4 rounds FT: you go, I go

In teams of two, complete 4 Rounds each of:

20 KB Swings
1 Stair Sprint (outer stairs, the one's next to exit door)
Wear a weight vest, if possible.

EMOM for 15min (5 sets each)
Min1 - 10 x Ring dips
Min2 - 10 x T2B
Min3 - 15 x KB swings

Lax ball Pec/Glute/ Upper Traps
KB Ankle Opener : Medium KB on quad to push knee forward. Keep heel down
Goblet Squats
KB Hip Thrusts
KB Halo (light KB)

SOD:

Quad stretch

Take 20min to build today´s heavy Jerk

Back squats, 5 x 3-5 reps, rest 2 min between sets.

Tempo: 3 sec down, 3 sec pause, eXplode up, 2 sec pause.
Aim for 5 reps.

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This will feel heavier than a normal 5r due to the pause at bottom. Don't get greedy or skip the pause.

15 min AMRAP
15 wall balls 9kg/6kg
10 T2B
5 deadlifts 100kg/75kg