Back Squat
6×3 @ 80%

For Time
10 Rounds:
10 Overhead Lunge 50/30
10 Lateral Burpees

Bench Press
5×4 @ 85%+ 2RM

AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters 60/40

Sumo Deadlift
5×3 As Heavy As Possible
No Bounce

AMRAP 15 Minutes
12 Burpees to
9 Overhead Squat 40/30
6 Bar Muscle Ups
Rest 0:60”

Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-60

Run 800m
then
21-15-9
Dumbbell Thruster
Push Ups
then
Run 800m

EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups