Core:
4rds
30-60s foamroll or wallball plank hold
10-30 Floor windshield wipers with bar

Power Clean 3x3 75%

E2M for 16min
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
+
3rft
20 singel arm DB thrusters(10/each arm)
10 Strict Pull-Ups

Shoulder Press Lift 11

WOD:

3 Rounds

30 Hang Squat Clean 95/65

30 Pull-up

600m Run

Fu#king rough.

Amrap12:
16m Lunges@2×22.5/15kg
16 t2b
8 Db clean

10 mins row:
40" easy/ 20" hard

3000m aab
2000m row
1000m ski
200 su
100 air squat
75 situps
50 boxjump
50 pulups
25 burpees

Do 100kcal with echo bike as quick as possible.

• 3-3-3-3-3-3-3-3 of:
BB Push Press
3 @ 8 RPE
75% 1RM 3 reps
80% 1RM 3 reps
80-85% 1RM 3 reps
80% of 3 @ 8 RPE 3-3-3-3-3 reps (X221 tempo)

1RM front squat (175#)
1RM push-press (160#)
1RM clean (175#)

Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener