A) 3 rounds
3 weighted chin-up
1:00 rest
3 weighted ring dip
1:00 rest
* 1x max reps false grip strict ring pull-ups
* 1x max reps strict ring dips

B) amrap 12:
15/12 cal row
15 wall balls

A) 1RM deadlift

B) amrap 10:
1-1,2-2,3-3, etc.
Burpee box jump overs
Knees-to-elbows

A) 4×3 pause back squat

B) 4 Sets, 2:00 rest between
15 SDHP
15 pull-ups
15 push Jerks
-42,5/30kg

A) build a heavy single bench press
*then 1x max reps 85%

B) amrap 12:
4 toes-to-bars
8 thrusters 42,5/30kg
12 cal row
*add 2 toes-to-bars every round

5 rounds, 5:00 rest between
200m row
7 kb swings 24/16kg
7 burpees
7 clean & Jerks 42,5/30kg
7 burpees
7 kb swings
200m row

A) 5×2 deadlift
*E3M, no TNG

B) 4 rounds:
8 front squats 60/42,5kg
16 pull-ups
24 wall balls

A) 1RM squat clean

B) build to a heavy single zombie front squat
*then 1x max reps 85%