On the Minute x 9:
Wave #1: 75% of 1RM
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 80% of 1RM
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 85% of 1RM
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

Set 1: 4 Reps 80%
Set 2: 3 Reps 86%
Set 3: 2 Reps 92%
3 Minutes Rest
Set 4: 4 Reps 86%
Set 5: 3 Reps 92%
Set 6: 2 Reps 98%
3 Minutes Rest
Set 7: 4 Reps 92%
Set 8: 3 Reps 98%
Set 9: 2 Reps 104%

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Iteration #1 of 3 of this Friday primer. Set the baseline today.

2 Block Power Snatch

Four sets of two reps of box jumps as high as possible

10 rounds

3 handstand push ups
3 power clean, 70 %

5 x 1 ring pull up / strict MU

5 x max time ring support hold

5 x max time L-sit hold on a box

Back squat 27reps
5+5+4+4+3+3+3

Kettlebell D.T. with a twist

5 rnds

20cal row
12 kb deadlift (2x24kg)
9 kb hang clean (2x24kg)
6 kb jerk (2x24kg)
10 rower over burpee

Pullups