Front squat 6 x 5
One set every 4:00. As heavy as possible

Finisher: 50 Pistol squats for time.

Accessory:
4 rounds:
10 Bent over rows each hand with DB
10 Strict pull-ups

3 Rounds of:
30s L-sit
5 x Barbell Roll Out
5 x Skin the Cat

Banded face pull 3 x 10, tempo 4101

Then for 15min:

• rope climb technique

for 15min

• renegade row 10+10
• 10-15 ghd back extensions, tempo 30X3
• 10 pulls on a rower (damper 10)

3 rounds for time:

• 10 ohs 50/35kg
• 10 t2b
• 200m run

Front squat
2 x 4

-leave two reps in the tank
-rest 3 minutes between sets

Hang Power Snatch
10 x 2 @ 65%+
Go every 75s.
Start from 65% and add weight after every 1-2 sets IF MOVING WELL.
No higher than 80%.

3-3-2-2 deadlift

• add weight on every set
• leave two reps in the tank on triples
• leave one rep in the tank on doubles
• rest 3-4 minutes between sets

5 rounds for time of:
8 devils press 35/25lbs
16 wall ball

Tc 14min

6 x 4 minute work / 3 minute rest
Alternate between A & B

A)
AMRAP4
15/12 Bike/Row
12 Power snatch
9 T2B

B)
AMRAP4
15/12 Bike/Row
12 Ohs
9 Pull ups

@35/25