6-8 sets of 5 back squats
8RPE 2 mins rest after each set.

For Time;
1 Person Runs 800m to beach and back
1 Person 1km /800m Row
60 pull ups
80 STOH 60/40kg
160 Wall balls 9/6kg 3.05m or 2.7m
80 hang power clean
60 T2B
1 Person Runs 800m
1 Person 1km/800m Row

TC 35 Minutes

You must switch the person running and rowing on the last set. You must wait until both athletes are done running and rowing before you move on. Everything else is ygig.

65% 4x8
65% 8 +
Again use the same max as previous (3RM)

Back Squat
55% x 10
60% x 8
65% x 8
70% x 5

Work off your actual max.

E90s x9

hang clean + clean

Headstand - Handstand hold - Handstand walk

20 min of technique

Overhead Squat

Build heavy set of 3. Goal 50% @ Deadlift

TimeCap 17 min

Back squa
5-3- 1+ last round max reps (max 75-80% of 1rm)

Back squat
3x5
1x max reps

(E3MOM, ~95% OF DAILY HEAVY 5RM)

E2MOM x 5

20m walking lunge