5 x Front Squats (75-85%)
rest 10s
10 x Walking Lunge steps w/B.B, DB or KB
rest 3min btw sets

Work 90s
Rest 30s
1. Ergo
2. WallBall
3. TGU

10 x DL
8 x Front Rack Reverse Lunge
6 x Front Squat

Build heavy set

Heavy Sled push 4x10m

Work 45s
res 15s
1. Row
2. Burpee
3. Bike
4. Russian KB Swing
5. Run

A) 4min Amrap
12 x KB Clean & S2OH (24/16)
8 x Burpees

rest 1min

B) 4min amrap
8 x Hang Power Snatch 42.5/30
12 x V-ups

rest 1min

15 x Front Squat
rest 1min
15 x Dumbbel Hamstring Curl
rest 1min

4rds
15 x Back Squat
rest 1min
then as Super Set
15 x Incline DB Press
15 x Bent over row w/2KBs or DBs
rest 1min

8 x Front Squat
rest 2.5min
8 x Romanian DL
rest 2.5min

Max effort
1min Row or Bike cal
rest 1.5min