Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Squat clean
5-5-5-5-5