Front squat 5x2x80%-90% 1RM

20s On, 10s Off for 4 mins
Squat
As many reps as possible
Result is your worst round.
10s rest in bottom of the squat.

DELOAD
2 x 5 x 40%, 2 x 5 x 50%, 2 x 5 x 60%

Every 3min for 15min (5 sets)
Bench press x 3-5 reps
Goal is to establish todays 5RM

3 x 7-15 GHD situps and back extensions

or

3 x 15 weighted abmat situps + weighted back extensions

WOD

In Pairs For Time:

50 Power Cleans 80/55kg
10 x 100m runs

40 HSPUS
8 x 200m runs

30 rope climbs
6 x 400m runs

Odd: 20/15 cal Row
Even: 3 Front squat

• OHS x 3 @ 50/35kg

Accessory

Jerk dip x 3 x 5 @ 100% 1RM Jerk

3 rounds for max reps:
- Floor wipers
- Bent-over row

Men use 50 kg
Women use 35 kg