Weighted Pull-ups 5 reps EMOM 5 min. 3 reps EMOM 5 min. 1 rep EMOM 5 min.

Run 400 m 25 Burpees Run 400 m 50 DB Step-ups (20/10 kg.) Run 400 m 25 Burpees Run 400 m

50 MB Hug Squats (9/5 kg.) 40 Russian KB Swings (24/16 kg) 30 Ring Dips 50 MB Hug Walking Lunges 40 KB SDHPs 30 Ring Dips AMRAP 20 min.

Overhead Squats 3-3-3-3-3

3 Strict Muscle-ups 6 Strict Handstand Push-ups 9 V-ups 12 DB Good Mornings(22.5/15) 7 rounds * Not for time – for quality

Bike/Row Front-rack Split Squats (30/20 kg.) Push Jerks (30/20 kg.)