Strength (load)
Front squat 4 x 8, AHAP.

Metcon (quality)

EMOM for 30 minutes:

1. 15/12 calories row
2. 10-15 HR push-ups
3. 30-45s plank hold
4. 15/12 calories row
5. 10-15 Ring-rows
6. 30-45s. Hang from pull-up bar

AMRAP 6

12 American Swings 24/16kg
2-4-6-8.... Burpee Box Jumps 30"/24"

5 Super Sets Of :

4 Shoulder Press ( AHAP )
6 Bench Press

Go Every 4:00

Score : Shoulder Press

For time:
30/24 cal row
30 double front rack kb squat 24/16kg
20/16 cal row
20 double front rack kb squat

Advanced: heavy sandbag squat

2-position Squat Clean (High Hang/above the knee)

12min EMOM:
2-position Clean (High Hang/above the knee)

Add loading after 3 sets.

AMRAP 7

4-8-12-16.... Push Ups
20 Straight Leg Sit-ups

3 x 2 pause front squat
- leave one rep in the tank
- rest 3 min btw sets

20' AMRAP

5 dead lifts
5 hang cleans
5 front squats
5 push press
5 back squats

Rx 70 lbs

Metcon (time)

5 Rounds, 6:00 send-off:
300/250m row
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats