5x5 Box Back Squats

8 rounds for cal:

• 20sec ON
• 10sec OFF

4 rounds for quality
20m backwards sled pull (as heavy as possible)
10+10 single arm db press
5+5 pallof press with 2sec hold

in 20min
- find a heavy set of power clean + hang clean + thruster

4x6 Front Squat @ 75%

5 sets:
15 sit-ups
:30 rest
20 banded good mornings
:30 rest

EMOM 14

Minute 1 : 10 kip swings
Minute 2 : 10 DB Snatch 15kg/22,5kg

• Advanced athletes can add challenge by building up the load of DB snatch on every round!

Deadlift

3 x 6 @ 60 - 65%
3 x 3 @ 70 - 75%

Go every 2:30

A) Build to technical 1RM Push Press (1-2RIR)
in 10 minutes

B) 3 x 1 @80% of H1
*Every 2 min

Push press 2-2-2-2-2 reps