Focus: Front Squat

10 min EMOM 1 rep @ 90%

Metcon: “Got YO Back”

12 min AMRAP

12 Bent Over Rows (95/65) (Rx+ 135/95)

12 Pull Ups

12 Back Extensions (Rx+ on GHD)

Etsi 10-max thrusterissa

A.
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

A.
Four sets of:
Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

4 rounds for time of:

• Row 500 meters
• 155-lb. overhead squats, 10 reps

15-12-9 reps for time of:

• 95-lb. thrusters
• Pull-ups

Rest 5 minutes

12-9-6 reps for time of:

• 95-lb. thrusters
• Pull-ups

Rest 5 minutes

9-6-3 reps for time of:

• 95-lb. thrusters
• Pull-ups

On the min for 10 min:
Odd: 3 clean, 3 front squat, 3 push jerk (kb)
Even: 30 sec box jumps (60/50)

3 min Rest

OTM for 10 min:
Odd: 8-12 thrusters (kb or db)
Even: 8-12 t2b

Complete as many rounds as possible in 10 minutes of:

• 275-lb. deadlifts, 10 reps
• 20 GHD sit-ups

5x1 High Pull (from floor) + Hang Snatch (power position) - work to a max complex for the session