A) 4 Sets:
Max reps -2 false grip ring pull-up
Max reps -2 ring dip
2:00 rest

B) amrap 7:
7 box jumps
7 burpees
7 cal row

A) 4×3 back squat, tempo 50X1
*add weight each set, 70-80%/3RM back squat

B) For time:
50 kettlebell swings 24/16kg
50 thrusters 35/25kg
50 burpee pull-ups

A) 5×3 deadlift, E3M
*No TNG

B) EMOM 12:
1: 15m double kb front rack walking lunge
2: 2 rope climbs
3: 15m double kb front rack walking lunge
4: 10 bench presses 80/60kg

Amrap 12:
6 chest-to-bars
8 dumbbell snatches 22,5/15kg
10 dumbbell jerks 22,5/15kg

-4:00 rest-

Amrap 12:
6 pull-ups
8 kettle bell swings 24/16kg
10 handstand push-ups

A) 5×1, E2M, add weight
Squat clean

B) Build to a heavy 2 zombie front squat
*Then 1x max reps 85%

A) 3 sets of:
Max reps -2 false grip ring pull-up
Max reps -2 ring dip
2:00 rest

B) Amrap 11:
5 power cleans
7 jerks
9 cal row
-60/42,5kg

A) Build to a heavy 2 bench press
*then max reps 85%

B) Amrap 2:00, rest 2:00, 4 rounds
10 wall balls
10 burpees
10 box over jumps
10 toes-to-bars