Front Squat

12-10-8-6-4
SO 3:00
Result is lifted kilo

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (102.5/70)
40 Wallballs

10min or less:
Build to a heavy set of 8.

Warm up(0:00-8:00)
3rds
10 jax
10 m climbers
10 heels to rear-2ct

Mobility(8:00-12:00)
1:00 min samson stretch per

Fittrain Intervals(16)
:30 on :30 off x4
jingle jang
hrpu
rope slams
step ups

Finisher
1:00 min bf stretch
30 oblique crunch per side
1:00 min plank

10 sets of
6 Deadlift
6 Pendlay Row
@ fixed weight
Rx = 95/65lb

For time:

100 Rounds
1 Strict HSPU
2 Squat Cleans (61/43kg)
3 Burpees

Skill: HSW

Wod: 12 min Emom
1: power snatch
2: hang sq snatch
3: OHS
4: rest

Wod aim- barbell cycling , medium weight , keep hold and keep moving no water breaks no rest.

Mobility

Lepo & Huolto/Eilinen.

50 Strict HSPU for time

(Time cap: 10min.)