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

Spend 10min in bottom of squat position

Seated SA shoulder press
3 x 10 /arm

EMOM 8min

2 Deadlifts

For time:

• 400-meter run
• 100-meter farmers carry, 70-lb. dumbbells
• 800-meter run
• 100-meter farmers carry, 70-lb. dumbbells
• 400-meter run
  

Shoulder press + push press tng
5x5+ME, start @ 60% shoulder press
send off 3:00

BACK SQUAT WAVES
3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 87% of 1RM Back Squat
3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 89% of 1RM Back Squat
3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 91% of 1RM Back Squat

Clean&Jerk

3 Sets of 1 Squat Clean @ 85% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 85% – 90% of 1RM Clean and Jerk