Back squat 3-3-3-2

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold

After event 4 rest 1min

AMRAP’6
60 SU
15 STOH
10 med ball sit ups
5 pull up

For time

• 400-meter run
• 15 chest-to-wall handstand push-ups

Each for quality
rest 1:1 between sets
ROW 2400 m
ROW 100 m
ROW 100 m
ROW 100 m
ROW 150 m
ROW 150 m
ROW 150 m

AMRAP’6
10 box jump over
10 Alt. front rack lunges
7 hang power cleans
4 front squat

Bb 40kg

Cluster ladder
30-40-50-60-70-80kg

AMRAP at all weights. 30sec time to lift 30sec rest after every weight. 70-80kg lifts are x2.

For time :

Row 1000/900m
10m Handstand Walk ( 2,5m Unbroken )
...into 4 rounds
5 Power Clean 90/60kg
10 Handstand Push-Ups
15 Toes To Bar
...into
10m Handstand Walk ( 2,5m Unbroken )
Ski 1000/900m

TC 18

After event 1 rest 2min

For time
60 plate devis press 20kg
Tc.8min

AMRAP’8
15cal row
200m run with plate 15kg

Count only your calories.