4 rounds
30 steps OH walking lunge 20/15kg plate
15 toes-to-bars
15m handstand walk

A. Back squat
*build to a heavy single @ RPE 8/10
**then 2×3 90%

B. Zombie squat
*3×8 @ RPE 7/10, 3111 tempo

C. Squat stance good morning
3×15 @ RPE 7/10

A. Shoulder Press
3×10 same weight across, stop at chest
RPE 7-8/10, every 3:00

B. 3x 3:00 on, 3:00 off:
3 ring muscle-ups
400m run
Max reps front squats 52,5/35kg

A. Power clean and split jerk
Every 2:00 x 5 sets
4 sets 3+1, 1 set 2+1
*add weight each set

B. 6x 2:00 on, 1:00 off
35 air squats
25 push-ups
Remaining time:
Max reps burpees

Amrap 25:
400m run
5 deadlifts 140/100kg
10 toes-to-bars
15 box step-ups
+
Rest 5:00
+
Amrap 25:
400m run
10 wall balls
10 burpees
20 alt. v-ups

A. Weighted pull-up 2×5

B. 2 rounds for time:
400m run
21 abmat sit-ups
18 alt. reverse lunges (back rack)
15 push presses
-42,5/30kg

For 40 minutes:
2:00 machine
1:00 ring plank hold
1:00 1-arm farmer carry R
2:00 machine
1:00 turkish get-up
1:00 1-arm farmer carry L