Pause Back squat 1x3, 1x2, 1x3

Back squat 6 RM, then max reps @ 80%

20 rounds for time:
5 wall balls
5 burpees (to target)
10 sit ups
6-8 shuttle runs (15 m)

Every 5 mins x 6 sets
20 KB Russian swing @32/24kg
15 wall ball @9/6kg
10 C2b
5 Devilpress @2x22,5/15kg
Goal : about 3 mins work in each interval , scale as needed

Build up to heavy 1RM

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds

A,
Back Squat 1x2

Use the heaviest weight you can for the set.

15 mins to build up to a heavy set of 2 (80-85%).

B,
4 rounds for quality of:
Jump Rope, 1 min
Handstand Walk, 2 mins
Sandbag Ground-to-Box, pick load, 3 mins

Handstand Walk / Hold Practice

Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

AMRAP 15

5 Handstand Push-ups
10 Toes to Bar
15 Wallballs 20/14p ( 10/9ft )

6 Sets :

8 Reps, Build in Heavy

Rest 1-2 Minutes between sets.