A: Strength
TGU 3-3-3
B: Accessory
E2M, 3 rounds
1: Elevated front foot split squat x8/each leg
2: KB sea saw press x8/8
3: Kosack squat x8/each leg
4: Hollow hold 30-45sec

3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row
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Climb by 3 each round.

For Max Repetitions:
1:00 Chest-to-Bar Pull-Ups
1:00 Rest
1:00 Chest-to-Bar Pull-Ups

OTM 14 min
Back squat x 2 + box jump x 2
Try to do back squat 75 % your body weight or 75 % 1 RM.

5s up and 5s down - maintain tight back and core!

FIve times

Find the 3 RM Overhead Squat of the day.

EMOM 10
Even Minutes – 5-8 Ring Rows
Odd Minutes – 15-25s Ring Support

Ascending Ladder for 7:00…
3 Thrusters 42,5kg/30kg, 3 Barbell-Facing Burpees
6 Thrusters 42,5/30kg, 6 Barbell-Facing Burpees
9 Thrusters 42,5/30kg, 9 Barbell-Facing Burpees
12 Thrusters 42,5/30kg, 12 Barbell-Facing Burpees
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AMRAP :20s – Clusters 52,5/37,5kg
Rest :40s
AMRAP :40s – Clusters 60/42,5kg
Rest 1:20
AMRAP 1:00 – Clusters 75/50kg
Rest 1:20
AMRAP :40s – Clusters 60/42,5kg
Rest :40s
AMRAP :20s – Clusters 52,5/37,5kg