3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds.

One round is 4 reps, 90sec rest, 3
reps, 90sec rest, 2 reps. Use the
same loading for all sets, but add
loading to each round.

All rounds with RPE 4 to 4+

3 sets of High Hang Squat Snatch
Double. Rest as needed between.

Target: easy with the loading. This
exercise is for your speed under
the barbell

4x5 Front squat

Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

Practice 30 - 60min skills of your choice.
Strenght or technique.

EMOM 12
1) 20m Animal walk
2) 5 Wall squats + 10 alternating
cossack squats
3) 10 Banded good mornings + 10
banded press
4) 5+5 Windmills with KB/DB

2-3 x perfect stretch (both sides

12 x boxover
AMR HC 45kg
2min/1min

EMOM x 15:00
Min 1: 90m Front Carry @moderate weight (use stone, bag, bar, KB, anything!)
Min 2: Max Sustainable Burpees
Min 3: Rest
- Goal: Same score on burpees each round with challenging effort.

Superset x 3 work sets

Single Arm DB Floor Press x 8-10 each
Rest 60s
Barbell Zercher Goodmorning x 6-8 @light/moderate weight
Rest 60s