Front Squats:
Find heavy 3 rep

For time:
15 Strict Toes to Bar
50 Double Unders
12 Strict Toes to Bar
40 Double Unders
9 Strict Toes to Bar
30 Double Unders
6 Strict Toes to Bar
20 Double Unders
3 Strict Toes to Bar
10 Double Unders

EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walk

Target average hr zone 2

EMOM8:
a) 10-20 russian kbs
b) 6-10 + 6-10 alternating cossack squat

Target: work 30-45s / min.

Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

5 x 8

5 x 8

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots

A: Bench press 3x5
B: Incline db Bench press 3x7
C: Dips 3set
D: Sa Cable Pec dec 1xMax/arm
E: Cable triceps variations 3set

A:
Spitz snatch + squat snatch 8x1+2 @easy weight

B:
Squat snatch 5x2 @moderate-heavy weight

Strict press
1x5 @65%
1x4 @70%
1x3 @75%
1x2 @80%
5x1 @85%

10 rounds for time:
10-1 Bench Press (155/105lbs)
5 Strict Pull Ups
250/200m Row

(For the bench press, it goes down a rep each round!)