A. Backsquat

3x3 @ 85-95%

2x6 @ 75-85%

2x10 @ 65-75%

After each set perform 6-8 Strict Pull-Ups

B. For time:

50 Walking Lunges (total)

40 Sit Ups

30 WBS 10/6kg

20 KBS 32/24kg

10 m Bear Crawl

18.30 Gymnastics:

A. Kneeling Jumps for max hight

B. Tabata One Arm Active hang(or Active hang)

C. Tabata Jumping Air squats

19.30 Weightlifting

A. Power clean + power jerk

A.1 Establish a daily 2RM. First do the two power cleans (as TNG) and then the two power jerks (not as TNG).

A.2 Establish another daily 2RM. Do one full lift at the time without dropping the bar to the ground.

A.3 Do five additional singles at the weight of the heaviest double you managed to hit.