Back squat
2x8 68-73%
2x5 74-80%
3x3 82-88%

On The 3:00 x 7 rounds:

400/350m Row
12 Toes To bar

1:00 Banded Pass Trough
1:00 Banded Lat Stretch
1:00 Active Spiderman
1:00 KB Calf Smash

Push jerk
2x8 50-58%
2x5 65-73%
2x3 75-83%

5 Rounds of:
1min WB 9/6kg
1min T2B
1min Box jumps 60/50cm
1min Push Press 35/25kg
1min Row for Cal
1min Rest

Switch every 30sec

E40s for 4 rounds:
a) bottom of a push up hold
b) chin over bar hold
c) rest
d) arch hold
e) (weighted) wall sit
f) rest

Target: work 10-20s per interval.

20 Minutes Mobility

On the Minute x 30

1 minute : Row Calories
2 minute : Burpees

Rest and Mobility Day.

A)WOD
20 min Amrap w/ Partner - I go U go
1 Clean
2 STOH
3 FRSQ
@2x24/16

B)Afterparty
3 rounds of
Front Rack Hold for a min
@2x24/16
rest: 1 min