Chipper
For time:
50 walking lunges
50 DL 135/95 lbs
50 walking lunges
50 pull up
50 walking lunges
50 ring dips

Finisher:
3 rounds for quality
20 empty bar bent over row
15 empty bar strict press

5 sets
3 behind the neck push press + 1 overhead squat

7 min amrap
7 t2b
7 OHS 75/55 lbs
7 burpee ovr bar (lateral)

Finisher:
5 sets
20 s face pulls 10s rest (red band)

Gymnastics
5 sets for quality
5 ring pull ups + 10s chin over ring hold+ 10s passive hang
5-8 kipping hspu + 30s handstand hold

15 min alt. Emom
1. 20 KB swings 24/16
2. 20 v-ups
3. 20 push ups

squat celan
12 min emom
1 squat clean with a 3s pause in the bottom

3x 3min amrap 1 min rest
20 cal row
10 burpee box jumps
max power cleans 135/95 lbs

Strenght class
10 min alt. Emom
1. 6 bench press @65-70%
2. 1 min wall sit

3 rounds for quality

12 2x DB hammer curl to press
1 min weightet plank
1 tempo goblet squat 10s down 10s hold 10s up 32/24 kg

Back squat
5-5-5-5-5
@70%

For time:
50 DB burpees 2×50/35 lbs
every min perform 10 air squats

TC 10 min

Finisher:
3x 20 lying windmill

Conditioning
Every 10 min for 40 min alternate A and B
A: : 3 rounds
300m run
20 sumo DL high pull 75/55 lbs

B:
3 rounds
400m row
20 empty bar thruster 45/35lbs

In teams of 2
For time
20 rounds (10 each)
10 alt. DB snatch 50/35 lbs
10 wall balls 20/14 lbs
30 DU
*switch after full rounds

Finisher:
death by hollow hold
start with 5s and add 5s every minute
*only as long as you can hold a perfect form

Chipper

50 cal bike
100 m farmers carry 2x 32/24 kg
100 airsquats
100 sit ups
100m farmers cary
50 cal row

Finisher
3x
30s hollow hold
40m 2x KB overhhead carry