Back Squat

4-4-4, use same weight across
2-2-2, use same weight across

Send Off 3:00

B1) 3 rounds for quality
HS-walk with turn 5m+5m
1+1+1+1 bar MU + pull over
4 dragon flags
3+3 pistol squat with 3s stop at the bottom

Scaled
3 rounds for quality
20-40 shoulder taps, facing the wall
4 strict C2B / pull ups 4 strict T2B/ leg raises
24 hollow rocks
12 alternating side squats

Rest day - what did you do?

Partner workout

AMRAP10
6 rope climb
30 box jump 60/50

Rest 2min

AMRAP10
6 wall walk
30 toes to rings

*Share repetitions as you like with partner in AMRAP's

Warm Up
2 rounds
1.5 min cardio
10/10 lateral box step ups
12-16 db power clean&push press
12-16 hollow rocks
then some dynamic streching before prepping for squats

Strenght
FS/BS Squat Program Practise 2
3x3 pause front squat @50-60%, as explosive as you can!
3x2 back squats @60% as exposive as you can!
rest 2-3 min bwn sets

prep for weightlifting

Emom 6
2 squat snatch @60-65%
rest few minutes and start c&j
Emom 6
2 clean&jerks @60-65%

High hang clean x2 + Jerk x1 x5
(Heavy sets)

Bench Press

4-3-2-1-4-3-2-1

Go Every 2:30

EMOM x 5 MINUTES
1-2 Bar Muscle-Ups
or
2-4 Unbroken Kipping Chest to Bar Pull-Ups / Regular Kip Pull-Ups
or
2-4 Partner Assisted Strict Pull-Ups
Remember the goal is develop the strict strength first.

2-4 rounds, rest as needed:
3+3 turkish get up
5+5 sword race (starts at 6:40 on the video)