E2MOM for 6 rounds:

1 pause Back Squat (3s.) + 1 Back squat

80% 1 RM Back Squat

Record top three weights and other details.

5 rounds FOR TIME:

20 Pull- ups

30 Push- ups

40 sit- ups

50 Air Squat

3 min rest

TC: 45min

4 rounds:
3-5 BMU / RMU
5-10 Deficit HSPU

TC10

3 HPC

2R:
2 min AMRAP - 5 pullups + 7 BJ 61/51 cm
2 min rest
2 min AMRAP - 5 pushups + 7 hollow rocks
2 min rest
2 min AMRAP - 5 pullups + 7 thrusters 30/20
2 min rest
2 min AMRAP - 5 burpees + 7 WB 9/6 kg
2 min rest
2 min AMRAP - 5 HPC + 7 PP 30/20 kg
5 min rest

CONDITIONING

For time: 
42/35cal Row
21 HSPU
30/22cal Row
15 HSPU
18/14cal Row
9 HSPU

Overall RPE 4

Target: solid row, HSPU in 2 or 3 sets with minimal break..

Tailoring Options:
HSPU→ Decrease the rep scheme or do HSPU on a Box or Push-Ups

4x4 weighted dips

2R:
2 min AMRAP - 5 burpees + 7 JPU
2 min rest
2 min AMRAP - 5 pushups + 7 DL@50%
2 min rest
2 min AMRAP - 5 DU + 7 situps
2 min rest
2 min AMRAP - 5 WB + 7 RKBS
2 min rest
2 min AMRAP - 5 BJ + 7 PP 30/20 kg
5 min rest

• 10cm lift off, then 1sec pause and explosive pull.
• 75-90%, 2reps in the tank
• 2-4min Rest