For Time:
21 Push Presses (70/47,5kg)
21 Front Squats (70/47,5kg)
21 Hang Power Cleans (70/47,5kg)

Rest 2:00

15 Push Presses (80/55kg)
15 Front Squats (80/55kg)
15 Hang Power Cleans (80/55kg)

Rest 2:00

9 Push Presses (85/60kg)
9 Front Squats (85/60kg)
9 Hang Power Cleans (85/60kg)

Rest 2:00

6 Push Presses (90/65kg)
6 Front Squats (90/65kg)
6 Hang Power Cleans (90/65kg)

3 people teams
1 500 m row
3 x rope climb
100 DU
3 x rope climb
80 x Wall ball
3 x rope climb
60 x ground to overhead (KB 20 kg/ 12 kg) (all need to min. 20 reps)
3 rope climb
40 x Pull ups
3 x rope climb
20 x HSPU
3 rope climb
90 x row over burpee

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