A)
8 x 15m Sled push

B)
4 x 10 Alternating forward lunge steps w/ barbell behind the neck

C)
4 x 10 Cyclist squat w/ barbell behind the neck

D)
4 x 12 Calf raise on plate w/ barbell behind the neck

For time:
40-30-20-10
KB Deadlift (w/ two hands, between legs)
Goblet squat
Russian KBS (swing to eye level)

Rx: 24 / 16. Break to manageable sets from early on.

TC: 18

For time with partner
Relay style (5/each)
10 rounds
10 Double KB DL @24/16kg
8 KB Push up
6/6 KB renegade row
Timecap: 12 mins

Rest 3 mins

For time with partner
Relay style (5/each)
10 rounds
8 Alt. Dead Snatch @24/16
6 Double Kb front squat @2x24/16kg
4 Double KB jerk

Timecap : 12 mins

Rest 3 mins

Amrap 5 mins
Relay style (20m/person)
Amrap meter KB Gun walk (Horn grip)
@24/16kg

5 sets:
3 Tempo Back Squats @55% 1RM Back Squat
- Tempo 33X1
- Rest 2-3min btw sets

7 sets of Pause Squat Clean + Hang Pause Power Clean
Sets 1-2: 3 @60% of 1RM Power Clean
Sets 3-4: 3 @65%
Sets 5-6: 2 @70%
Set 7: 2 @75%
- Don't drop the bar btw cleans
- Both pauses 3-5sec on top of the knee
- Rest 2-3min btw sets

4 sets of Tall Clean
Sets 1-2: 3 @55%
Sets 3-4: 3 @60%
- Rest 2min btw sets

Upper body strength

4x5-10 strict pull up (slow negative)
4x5-10 ring dip (slow negative)
4x8+8 Db row
4x 8+8 Db press

Four sets of six strict chest-to-bars with false grip

3 rounds of:
5+5 Pallof presses
15 KB swing
20 Gorilla rows
25 DB deadlifts
Rest