Front squat, rest 3:00-4:00 b/t sets

H2 @ 3 RIR (86-90%)
+
2-4 @ 90%H2 (2 RIR)
1-2 x 4-6 @ 85%H2 (2 RIR)

– Build to heavy 2 (H2) @ 3 RIR, around 86-90%1RM front squat
– Once you’ve hit the H2 set, you have 1 back-off set of 2-4 @ 90% of your H2, and 1-2 sets of 4-6 @ 85% of your H2.

2 Sets:
3 Rounds:
12 GHD SIt Ups (or T2B)
24 Push-ups
36 DU
- Rest 3min btw sets

5 Sets:
15/12cal Ski
12 DB Hang Power Cleans 2x20/15kg
9 HSPU
- Rest 1min btw sets

E3MOM x 5:
9 Burpees
6 Alt. DB Snatches 22,5/15kg
3 BMU

4 sets:
4min ON / 4min OFF
52/42cal Assault Bike
Amrap Box Jumps Overs 60/50cm

• This is a VO2Max workout. It's ment to be GASSY! So go hard on the bike (max sustainable pace) and work for it!!!

Bench Press, pause on chest

5-5-5-3-3-3

After each set 10 Gorilla Rows

Go Every 3:30

Back Squat

4 x 1 @ 90% +

Go Every 3:00

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.

Shoulder press 3x4