A. Establish your 4 rep max for the day in Back Squats (in 3-4 sets) then use 60-70% to do 20 unbroken reps, during your break of 2-3 min during your sets, do 5 pro Pull Ups, fast up and as slow as possible down

B. For time:

50 DU

40 Mountain clilmbers

30 KB Swings 24/16kg

20 KB Cleans 

10 KB Snatches

Cap: 5min

18.30 Gymnastics

A. 5 Sets of:

A1. ME Korean Ring push ups + ME Bulgarian Ring push ups + ME Ring push ups

A2. :30seconds Chin-over-bar Hold

A3. 5 High plyo box jumps

B. 2 Teams, 3 Rounds for time as a relay:

20 Air Squats

1 FWD Roll

1 Box jump over

10m Bear crawl

Sprint back

19.30 Weightlifting

A. Split jerk f. blocks/rack

A.1 Establish a daily max in singles.

A.2 Do ten additional sets of singles at 85-90%.

B. Deadlift

B.1 Ten reps, touch and go, strongest mix-grip.

B.2 Ten reps, touch and go, weakest mix-grip.

B.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

C. Bench press, strict press and bent over barbell rows.

20 minutes AMRAP of the three exercises above. Five reps at each station. You chose a weight yourself but try to make it one that allows you to go unbroken in each set until the very end.

Refrain from an excessively wide grip in the benchpress.

Three seconds pause overhead on every single strict press. Remember to stay completely flat footed for those three seconds by keeping the toes in the ground along with the heels.

Keep the elbows close to the body in the barbell rows, squeeze for one second in the top and lower the bar in controlled fashion without letting it touch the floor.