"Annie"
50 -40- 30- 20- 10
DU
Sit up

Timecap: 10 mins

Overhead squat

5x2reps

For time

21-15-9
Strict HSPU
Strict Pull up
3* DU (63-45-27)

Accessory:
3*20 DB or a KB russian twist

EMOM 15 mins
1. pistols x 6/6 (alternate)
2. 1-2 legless / 2 normal rope climb
3. barbell good morning x 10

AMRAP 8 mins
5 Bar Facing Burpees
10 Hang Power Snatch @35/25kg
15 Overhead Squat

Rest 2 mins

AMRAP 8 mins
5 Bar facing Burpees
10 Toes to Bar
15 Kettlebell Sumo Deadlift High Pull @ 24/16kg

Rx+: 42.5/35kg.
GOAL : 3+rounds in each amrap

AMRAP 7mins
3 Power Snatch @42.5/30kg
3 Overhead Squats @42.5/30kg
30 Double Unders

Scaling Option today;
- 5 KB Deadlifts + 5 Goblet Squats - 30 Single Unders with heavy KB

Push Jerk (15 mins )
3-3-3-3-3
- from rack
- 90 sec rest btw sets
- add weight each set
- go heavy but no fails

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

'Death by Strict Pull-Ups'
Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on...

Scaling option: Partner assist 3-5 reps per minute for 10mins
Score is total reps completed.
Sets don't need to be unbroken.

For quality (20 mins )
5 sets of

5 Strict ring dip
( RX+ use weight )

5 strict pull up
(RX+ use weight )

Do it in superset!
Scaled : box dip and 3 negative pull up per round