Overhead Squats 5-3-3-1-1-1

Row 5k

50-m Bear Crawl 15 DB Push Presses (17.5/10 kg.) 30-sec. DB Hold Overhead rest 10 rounds

EMOM 12 min. 3 Front Squats (100/70 kg.) AMRAP Muscle-ups for the remaining minute

21-15-9 400-m Run Walking Lunges with DBs by side (22.5/15 kg.) Box Jumps (60/50 cm.)

8 Deadlifts 4 Squat Cleans (60/40 kg.) EMOM 10 min.