Back Squat

4-4-4-4

Go Every 3:00

EMOM 16
1. 8-12 cal erg
2. 1 round of Cindy *
3. 8-12 cal erg
4. 8-12 DB hang C&J (alt.)

*1 round of Cindy:
5 pull up
10 push up
15 air squat
→ scale reps to 3-6-9 if needed

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC

Work 1 minute, rest 1 minute for 10 rounds:

10 1-handed slamball wall slams, 10lbs
5 pull-ups
AMRAP double-unders

@easy

Bench press 5x1

Max 1rm komplexista (tng)
1 clean
1 front squat
1 clean

21-15-9
row cal
rower over burpee

A) AMRAP 10min
10 burpee box over jump
10 thruster 52kg
10 burbee over bar
10 db snatch
10 pullup

B) Clean complex ladder 15min
5-4-3-2-1
Deadlift-Power clean-Hang squat clean & jerk

C) YGIG 10min
1 burpee over sandbag
3 sandbag over shoulder
5 sandbag squat