A. Back squat
5 @ RPE 6
5 @ RPE 7
5 @ RPE 8

B. For time:
60 pistol squat
20 SDHP
200m run
10 pistol squat
7 SDHP
-60/42,5kg

Ring muscle-up practice

AMRAP 12:
1 ring muscle-up
3 handstand push-up
6 kettlebell swing 32/24kgö

A. Bench press
*build to a heavy 5 @ RPE 9/10
**then 2×5 90%

B. Narrow grip Larsen press
2×8, RPE 8/10

C. Reverse fly
3x 10-15

A. Strict pull-up
Build to a heavy 3

B. 4x 2:00 on, 2:00 off:
5 deadlift 140/100kg
15/12 cal row
Max reps v-ups

C. 2×20 band assisted strict pull-up

A. Power clean & Jerk
5×2+1 72-82% 7-8/10 RPE

B. 5x 1:00 on, 1:00 off:
20 push-ups
Max reps box jump over

Bear complex
5 sets of:
7 unbroken rounds of
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press
-70/50kg
+
1-2-3-4-5-6-7-8-9-10 of:
Thruster 42,5/30kg
Strict pull-up
+
1 mile run

A. 10-7-4 deadlift
*Lift every 3:00, add weight each set
**All sets and reps TNG but controlled

B. AMRAP 12:
10m handstand walk
15 chest-to-bars
20 back rack reverse lunge 52,5/35kg