12min EMOM
odd 5 back squats @ 70%
even 5 front squats @ 70%

Öva Snatch 10min
+
Back squats 3x5 @ 50x0 tempo
+
12min emom:
1: Double kb front rack wall sit 30-45sec
2: Weighted Hip thrusters x12 @2011
3: 30m suit case carry AHAP/each arm

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Penalty: 2 Box over Burpees for breaking set

”Death by” DB/KB front squat 2x55/35lbs (2x24/16kg)

first minute 1 squat
second minute 2 squats
third minute 3 squats
etc..

Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10

as heavy as possibly

"OTM" for 40 minutes
15 weighted sit-up
12 box jump
12 slamball
12 cal Assault bike
Rest

A. Every 80secfor 15 rounds, 10/8 cal assault bike + 3 strict deficit hspu

10min rest

B. Every 90 sec for 10 rounds, 3 back squat @ 75%

5min rest

C. 10min AMRAP
1 legless rope climb
1 normal rope climb
30m heavyish sled push

Back squat 5x3@nousulla

sarjojen välissä 5 jännehyppyä

Lisäpainolla 6x2

1+5 65% push press maxista