4 sets:
3x20m DB farmers carry @40-45% of BW / hand
Walk 3x20m unbroken and then rest 2min btw sets.
Drop the DBs after each 20m.

3x AMRAP 5:
3 One arm devils presses R
7 WB 9/6kg
3 One arm devils presses L
7 Pull-ups

Rest 5min btw amraps.
M:25-30kg
W:15-20kg

Work on: 20min.:
1 Snatch Pull
1 Low Hang squat snatch
1 Snatch balance

STRENGTH
4-5 rounds, rest as needed

1) 6+6 Front Rack Reverse Lunge
2) 3 Weighted Pull-Up
3) 6+6 Lunge Arnold Press (or lunge landmine press)

RPE 4 to 4+

Banded Triceps Complex
– Supinated grip pushdown x 90s Max Reps
– Neutral grip pushdown x 90s Max Reps
– Overhead Extension x 90s Max Reps
*Try to beat total reps from last week

5x
15 Leg lifts
10 Superman reach
8 Struddle Ups
10 Back leg lifts
20/20 Chinnies

Optional Accessory
GYMNASTIC CONDITIONING

Every 90sex x7

1-5 Muscle-Up or Jumping Muscle Up

Pick a rep scheme you can do all sets unbroken

RPE 3 to 4

STRENGTH

4-5 rounds, rest as needed between:

1) 4+4 Single Arm DB Press
2) 4 Weighted Pull-Up
3) 4 Weighted Ring Dip

RPE 4

For time

20 Deadlifts 125/90kg
*
20 KB swings 32/24kg
*
20 Overhead Squats 50/35kg
*
20 Burpees
*
20 Cheast to bar Pullups
*
20 Box jumps
*
20 KB Squat Cleans 2x20/2x12kg
*

*Cal
25/18 Cal Row
20/15 Cal. SkiErg
Or.
18/13. Cal. Assault Bike

Snatch high pull 5x1 @90-95-100-105-110%