3 x 12
Every 2:00

A1. Pull up
A2. Front foot elevated suitcase step back lunge

For time / YGIG
5 rounds each
250m Row
8 HSPU
12 Alt pistol squat

TC 20min

5x5
Deficit deadlift, stand on a 20kg plate
Scale to a smaller plate if lower back Rounds

40min @ ~70% effort

Buy in
2min Shuttle run burpee / 2min Row

then

40 Single under
15m Mixed carry (KB/DB)
10 Russian swing 24/16kg
30s Ring plank hold

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Max effort Strict HSPU
Record total reps and any scaling

For time:

21-15-9
kbs@32/24
burpee

Front squat

6-4-2
6-4-2

(E2,5MOM/ 2-3reps in tank)

8min AMRAP of your choice

Go by feel. Pick 1-3 movements.

For 25 minutes

2 x hang power snatch + 2 x hang snatch + 2 x ohs

• use 70-80% of hi-hang power snatch
• 6-8 sets