Every 1 min for 8 mins, alternating between:
odd: 6-8 Strict Pull-ups / 3 negatives (weighted)
even: 1x [ 10 V-ups + 1 Hollow Hold, 30 secs ]

4 sets:
3 Weighted Chin-ups @73-75%
- Rest 2min btw sets

-then-

Max Chin-ups

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Bench Press

2-3-4-5-6-7-8

Go Every 2:30

Tempo Deadlift @ 31X1
5-5-5-5 reps
Start Light and Build to Moderate+.

Remember Reading Tempo
3 down, 1 bottom, aggressive up, 1 top
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'

3 sets:
3 Muscle Snatches (heavy)
- Rest 2-3min btw sets

AMRAP 12

8 Goblet Squat 24/16kg
8 Push-Ups
8 V-Ups

Rest 0:30 Between Rounds

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

A)
6x 2min On 30s OFF
1) 16 viivajuoksua 20 vuorikiipeilijää
2) 10 seinäpalloa 10 rengassoutua
3) 10 kp-tempausta 10 askelkyykkyä (kp:n kanssa)
RPE: 7-8

B)
2x 10min 5min tauko
1) 1.5km/3km kone loppuaika: 6m Burpee boardjump 10 ilmakyykkyä
2) 20 boxin ylitystä 10 kyynärpäiltä suorille käsille 10 linkkaria
RPE: 8-10

C)
Jähy loppuaika
1-3min kevyt liike
6-8 lonkat ja kierto
6-8 kepillä olkapäät
RPE: 3-5

-rest as needed