5-5-3-3-1-1-1 Reps
As heavy as possible

AMRAP Back Squat Tabata 43/30kg

Find your max for the day of:
5 sets: 10-8-6-4-2 Reps

12 Sets of Front Squats

Min 1,2,3 - 4 Reps at +- 75%
Min 4,5,6 - 3 Reps at +- 80%
Min 7,8,9 - 2 Reps at +- 85%
Min 10,11,12 - 1 Rep at +- 90%

For Time:

21 Deadlifts
21 hang Power cleans 40/30kg
21 thrusters
50 DU or 150 SU

15 deadlifts
15 hang power cleans 50/35kg
15 thrusters
50 DU or 150 SU

9 deadlifts
9 hang power cleans 60/40kg
9 thrusters
50DU

15min Time Cap...

3 sets of Back Squat:

Set 1 - 60 Reps
Set 2 - 50 Reps
Set 3 - 40 Reps

Dont put the bar down during the set, if you do you must start the set again!

30 Min AMRAP

20 cal row
20m walking lunges 2x24kg kb
20 cal ski
20 chest to bar
20 cal echo bike
20 db push up
20 wall balls 9kg
20 DU

300 cal on ab
But on the:
0min 2 burpee pull ups 2 goblet squat 32kg
3min 4 burpee pull ups 4 goblet squat 32kg
6min 6 burpee pull ups 6 goblet squat 32kg
And so on...
So long that you finish 300cal or cant do the burpee pull ups or goblet squats

3 sets of 10 reps
1 rep = 1 x Back Squat + 2 x Reverse Lunge + 1 x Back Squat

21-18-15-12-9-6-2
Ring push Ups
Over Head Squat 43/30Kg