Skill:

Dumbbell Bench Press 20-15-10-5, pick load

Workout:

5 rounds for time:

5 Strict Pullups

7 Pullups

9 Chest-to-Bar Pullups

Skill:

Tempo Overhead Squat, 1RM

Workout:

For time:

21-15-9

Overhead Squat, 115/85lbs

Ring Dips

Skill:

Every 2 mins for 12 mins, alternate between:

Chin Over Bar Max Hold, max effort

Ring Support Hold, max effort

Workout:

Every 1:30 for 15 mins, complete:

12 Deadlifts, pick load

9 Hang Power Cleans, pick load

6 Push Jers, pick load

Skill:

Thruster, 5RM

Workout:

10 rounds, each for time:

10 Thrusters, 135/95lbs

12 Lateral Burpees

Rest 1 minute between each round.

Skill:

Every min for 10 mins:

1 Deadlift, pick load + 20 Double Unders

Workout:

For time:

12-9-6

Deadlift, 315/215lbs

Bar Muscle Ups

Partner Workout:

Complete as many rounds as possible in 25 mins of:

5 Power Snatches, 115/85lbs

7 Box Jumps, 30″/24″

9 Toes to Bar

Alternating sprint rounds.

Skill:

For time:

50 Hollow Rocks

Workout:

Every 4 mins for 6 rounds:

1.2km/1km Echo Bike

100ft Farmers Carry 70’s/50’s