3 rounds
1:30 cardio
5+5 One leg RDL with light db
5+5 reverse lunges with db
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

Build to Heavy 3 of Front Squat.
Barbell taken from rack or floor.
Time cap 12 minutes. This is not all time PR, just go up on weights and get heavy set of 3 reps.

10-9-8-7-6-5-4-3-2-1
Deadlift 55-65%
Tuck Up
For Time

4 - 5 rounds

10 hang power clean
15/12 cal assault bike or 40 m sled push

• all out efforts!
• rest as needed between efforts

strict pull ups 3xmax rep

EMOM10 w light

Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean

EMOM10 w light

2 Push Press
2 Push Jerk
2 Split Jerk

as heavy as form allows.

Front Squat Continue building TEMPO squats

3-3-3-3-3

Go every 2:30

Deadlift 5-3-2-5-3-2

Clean & Jerk 1RM

Build in Twenty minutes 1RM