A. Front squat
Build to a moderate set of 7 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
2 touch-and-go clean pulls
*Build every 2 minutes.

C. 10 min AMRAP:
5 Pendlay rows – moderate
10 DB push press – moderate
15 assault bike calories
+
(Rest 5 min)
+
10 min AMRAP:
2-4-6-8-10-12…strict chest-to-bar pull-ups
3-6-9-12-15…strict handstand push-ups
4-8-12-16…pistols, alternating

D. 8 sets @ 95%:
100m sprint
-Rest 90s
*Do some dynamic warm-up – especially targeting hamstrings