Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5 sets
3 Tempo Front Squats (4-5 sec lowering down and up)
build to heavy weight, starting at 50% of 1rm front squat
rest 2-3 min bwn set

Metcon
3 rounds alt time with partner
1 min air bike or rowing at fast pace
10-12 double kb/db push press
10-12 double kb/db step back lunges (front rack)

B1) Bulgarian split squats 3x4+4x30-50% of back squat (should be heavy)

A,
For time:
50 Devil Press @2x15/10kg
100/90 Row Calories

Every 1 min (starting at 0:00) complete:
5 Toes-to-bars

Goal: Sub 18 min

B,
For quality:
5x 5 Box Jumps
5x 5 L/5 R Single Leg Broad Jumps

Box Jumps- high
Single Leg Broad Jumps- jump off one foot and land on both feet

C,
Tempo strict deficit HSPU
Pick a deficit you can complete 5 reps unbroken!
Tempo 3 sec down fast up!
5x5 reps
rest 2-3 mins

Rx´d

4rounds:

12/10cal bike
10 ttb
8 hspu deficit if needed
4 squat snatch @60/40kg

Scaled

4rounds:

12/10cal bike
8 ttb
8 push up
4 squat snatch @40/30kg

Start every 4min/target under 2min

Shoulder accessory work

EMOM x 10

10x 2 snatch (50-70%)

BE FAST, not too heavy !!!

6 x 4 mins , 90" REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

7 rounds:
10 Alt. DB Hang Power Snatches 20/15kg
10 T2B
10/8cal AB

Penkki
Kulmasoutu
Hauiskääntö

EMOM for 4 rounds:
1) MB over shoulders
2) Bird dogs
3) Alternating KB snatches
4) Rest