Front Squat
5 x 4. Moderate weight. Speed, not for load.
Btw Sets five fence jumps.
SO 3:30

Every 5:00 for 6 rounds:
10 Burpees
20 Alt. DB Snatches 22,5/15kg
40 DU
10 HSPU

• EMOM x6:
• Row/Bike
• Walk Out + Push up
• One leg V-sit up

Rest 1-2min.

EMOM x4:
1. Wallball
2. Ring Row
3. DU's

• Mobility ...

• Work on Shoulder press

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @mod heavy weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech

Chest Supported DB Rows: 3-4 x 10-12. Rest 60s.
- Pronated (thumbs in) Grip
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5min amrap

7 thruster

7 burpee

Rest 5min

5min amrap

7 hang power clean

7 front squat

Deadlift

3 x 4 TnG

75%

Deadlift

3 x 4. Deadstop

70%

Basic Condition 25 min

Row 10 minutes

remaining time

10 Banded Good mornings
12 Kb Swing
6 Strict C2B
12 GHD Su
50 Double Unders

Back squats 4x5@heavy weight
+
4 rounds
5x Shoulder press @ moderate weight(Bar starts on the ground)
8x strict pull ups (Add weight if easy)
40m Farmers Carry @ AHAP
Rest 1min between rounds