Front Squat 5-4-4-4

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang clean & split jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.

3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

• Swim for 25 minutes.
• Every 5 minutes, stop and perform 20 push-ups.

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg

Run :

For time:

1600m
Rest 3:00
2 x 800m rest 2:00 btw sets
4 x 400m Rest 1:00 btw sets
2 x 200m Rest 0:30 btw sets.

Back squat

Reps 3-2-1-1-3-2-1-1
Rpe 7-8-9-9-7-8-9-9

AMRAP 30’

30 cal row
3 power cluster
20 burpees double jump over
3 power cluster
30 box jump over
3 power cluster

Warm up
2 rounds
1:30 cardio machine
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
8+8 suitcase deadlift
4 single arm devils press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Kettlebell or Dumbbell Thrusters
rest 2-3 min bwn sets

Every min for 12 minutes
min 1 - Suitcase Deadlifts x 10+10 reps
min 2 - Single arm Devils press x 6-8 reps
min 3 - box jump x 8-12 reps