A,
Pause Front squat
5x3 reps
- 3 sec pause at botttom position
- find the heaviest triple and do 4 more sets with the same weight

B,
Olympic Squat 1x15, using heaviest weight for the set
Weighted GHD hip extension 10-10-10,

Olympic Squats:
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

C,
2 rounds for time of:
30 Kettlebell Swings@32/24kg
30 Burpees Over Kettlebell
Goblet Lunge + Lunge + Squat x 30m
30 Toes-to-bars
30 L Arm Kettlebell Push Press
30 R Arm Kettlebell Push Press

Goal: sub 25 mins

4x 3 Anderson squats

Part A:
4 Sets:
2-4 Stones To Platform
20m Farmers Carry

AMRAP 12
3-6-9- etc..
Burpee Box Jump Over
C2B

6 Sets
5 Bench Presses *Building
5 Weighted Pull Ups *Building

3 Rounds For Time :
40 Wall Balls @20lbs
100 Double Unders
3 Legless rope climbs @short ropes

For time in team da 2
5 rds
15 clean and jerk 40kg
20 hspu
3 rds
12 clean and jerk 50kg
15 hspu
1 rds
9 clean and jerk 60 kg
10 hspu
Cash out 500 m run together

Max rep kipping hspu

Seated shoulder press 4x8

AMRAP 10' OF:
5 HAND STAND PUSH-UPS
10 SDHP 50/35 40/20