Deadlift, 5 x 3, 75 % rest 2-3 min between the sets.

This should be light to moderate workout!

5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2x20 kg)
• 50m Waiters Walk-Right Arm (20 kg)
• 50m Waiters Walk-Left (20 kg)

Deadlift

5x4x70% (no TnG)

SO 2:30

Strength (load)

Front squat, 4 x 3 @RPE9
1 set for max reps.
Lift every 3:00

Metcon (reps)

8 Rounds, :20s of work followed by :10s of rest (tabata interval)
Air squats with plate 10/5kg
Weighted lunges

Alternate between air squats & lunges. Hold the plate against your chest.

Back squat 3RM in 15 minutes.
One set, max reps@90% 3RM.

3-6-9-12-9-6-3 reps NOT for time:

Box jumps 30/24”
Power cleans 50/35kg

Go for steady pace and fast transitions.

Accessory:
3x25-40 sit-ups

10 min shoulder/lats mobility

Front squat 6 sets of 6 with 4:00 min send-off.

Deadlift
60%x3,
67.5%x3,
72.5%x2x8
72.5% X 8 (no more than 12 reps today)

Use 90% of max.

Working on the following complex
1 power snatch + 1 squat snatch + 1 ohs

Wave 1
3 reps @65-70%
2 reps @70-75%
1 rep @75-80%

Wave 2
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%