A. Pull-Up practice

B. EMOM 15:
1. 2-3 wall walk
2. 15 v-ups
3. 15/12 cal row

A. Front squat
Build to a heavy 3 @ RPE 10

B. For time:
21-15-9-6-3
Front squat 60/42,5kg
Bar over burpee

”MARK & DENNIS”

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (85/70 cm, switch every rep)
18 Deadlifts 110/75 kg / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

A. Deadlift
Build to a heavy 1 @ RPE 10

B. AMRAP 7:
7 overhead squats 42,5/30kg
7 chest-to-bar pull-ups

A. Build to a heavy set in 15min:
Clean + 3 Front squats + Jerk

B. With partner accumulate as many calories in 25 minutes as possible
(Row/Ski/Bike)

A. Shoulder press
Build to a heavy 5 @ RPE 8
*then 3×5 85-90%

B. For time:
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 60/42,5kg
Bar over burpee

A. Strict weighted pull-up
Build to a heavy 1
*then 3x max reps @ bodyweight

B. 10 rounds of:
10 reverse lunge (back rack)
10 bent over row