Amrap of the three
Max effort at 1 Rep
ladder style workout, starting with 5. sub 3 pull-ups/3 dips for each MU not done.
7 Rounds of Push Press and Hand Stand Push Ups
A workout consisting of Front Squat
30 secinds on, 30 seconds off for 5 rounds
5 Sets of 3 at 80% of your 1 rep max
500m Row (ends), 3 Rds F Squat, Ring PU
Clean, 3x3 @ 85%
Press 5 sets of 4 at 75% of 1 rep max