Deadlift 4 RM, then 3x4 @ 80 %

Every 10 min x 4 sets
20 box step overs 24/20”
10+10 single DB push presses 35/25 lb
30 sit ups
40 cal row or ski

8 min time cap.

EMOM 12
1) 5 ring MU
2) 6 sand bag over shoulder
3) 8 front squats 70/42.5

5, 10, 10, 10, 10 toistoa

A,
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for time of:
15 Clean & Jerks@61/43kg
30 Bar Facing Burpees

Goal: Sub 12 minutes

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Single Arm Weighted Sit-ups, pick load
Single Arm Farmer Carry, pick load, L 15m
10 L Single Arm Weighted Sit-ups, pick load

5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A

EMOM 8min

1. 15cal row
2. 15 wall ball

Every 2:30 x 6 (15min)
4 Front Squats + 6 Deadlifts
- Work on positions and speed out of the bottom.
Score: Total weight

6 sets of 3 Power Cleans
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets
Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%