A) Build to a heavy 2 back squat
*then 2×2 90%

B) Strict handstand push-up practice

”Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
-9/6kg weighted vest

4 sets of:
2 rope climbs
10 box over jumps
20 double kb shoulder to overheads
200m run
-4:00 rest between sets

A) Clean:
5×2+2 clean pull + hi-hang power clean
*add weight and build to a heavy but technical set, E2M

B) Amrap 7:
2-4-6-8-10..
Power clean 60/42,5kg
3-6-9-12-15..
Toes-to-bar

A) Press:
2×5 shoulder presses
2×3 push presses
2×1 push jerk
*add weight each set, E2M

B) 4 sets of:
600m run
10 bar facing burpees

A) Pull-up practice

EMOM 10:
A) 5 thrusters
B) 5 strict pull-ups
-5:00 rest-
EMOM 10:
A) 10 wall balls
B) 15 ring rows

A) Build to a heavy 2 back squat
*then 1×2 90%
*3×3 pause back squat

B) Strict handstand push-up