A. Weighted pull-up
Build to a heavy single
*then 3x max reps @ bodyweight

B. For time:
40-30-20
Abmat sit-up
160-120-80
Double-under

”Partner Seven”
10 rounds total with partner:
7 HSPU
7 thruster 60/42,5kg
7 knees to elbows
7 deadlift 110/75kg
7 burpee
7 kettlebell swing 32/24kg
7 pull-up

A. Power snatch
5×2 @ RPE 8-9, no TNG
*drop 25% and perform 1×10 TNG

B. 18-15-12-9-6-3
Thruster 42,5/30kg
Bar facing burpee

A. 10-8-6-4-2
Power clean & jerk TNG
*add weight each set

B. EMOM 20:
1. 12 dumbbell snatch 22,5/15kg
2. 8 burpee box jump over 60/50cm
3. 4 wall walk
4. 45s machine

A. Build to a heavy 5 back squat @ RPE 9/10
*then 3×5 85-90%

B. 5 rounds of:
10 toes-to-bar
12 power snatch 35/25kg
30 double-under

A. Weighted pull-up
*build to a heavy 3
*then 2x max reps @ bodyweight

B. EMOM 12:
1. 200/180m row
2. 5 thruster 42,5/30kg + 5 burpees

4 rounds with partner:
30 pistol squat
20 devils press 1×22,5/15kg
5 ring muscle-up
*switch after full round