For time

• 55 Double unders
• 21 Cals Assault bike
• 8 Squat cleans 80kg

Times to beat
Beginner athlete: 5min 29sec
Average athlete: 4min 34sec
Advanced athlete: 3min 39sec
Elite athlete: 2min 45sec
Regional athlete: 2min 23sec

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than last week.

Post loads to comments.
Exposure 7 of 8

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Performance
For Time:
21-15-9
Front Squats 60/40kg
Ring Dips

Fitness
For Time:
21-15-9
Front Squats 60/40kg
Push-Ups

Post time and Rx to comments.

3 rounds:
60s OH-carry ( use dumbells or kettlebells, if you dont have heavy enough, use barbell).
30m farmers carry
60s front rack carry ( double kettlebells)

back squat EMOM, 3 reps
start @ 50%, add 5 kg after every round. Go as heavy as you can

3-4 rounds, rest as needed, scale if needed:

1) 10-20 Parallette Push-Up
2) 10 Banded Pull-Apart
3) 5+5 Single Arm DB Thruster, AHAFA

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

5 Rounds:
21 Air Squats
12/9 Calorie Assault Bike
9 Dumbbell Power Snatches (50/35)

Front squat 3-3-3-3-3 reps.

5 rounds:
1 min row calories
1 min CJ 60 kg
1 min burpee over the barbell
1 min DUs
1 min rest