"Strength (load)

Back squats
4 rounds:
4 x 2 back squats with 20s rest between sets.
3:00 min rest between rounds. As heavy as possible/form allows.
"

3x Max reps Strict Ring Dips

Back squat 3x8 AHAP

Warm-up: | 6:00
3:00 ergo, then:
Shoulder rolls
Band rows
Hip tap plank
Scapula push-up
Scapula pull-ups
Standing hollow-arch w. Band
100 SU

Technique & standards of following movements |:15:00

EM2OM/28 (two minutes on each station, 2 rounds)

1. 00-02 Pulling skill*
2. 02-04 Erg of choice
3. 04-06 Pushing skill*
4. 06-08 Erg of choice
5. 08-10 Rope jumping skill*
6. 10-12 Erg of choice
7. 12-14 HS walk skill*

Pull skill = Kipping, Pull ups, BMU, RMU
Push skill = Box HSPU, Negative HSPU, HSPU, Strict HSPU
Rope jumping = SU, DU, CO
HS walk skill = Shoulder taps on plank / box / wall, HS walk

Post workout:
Stretching

Strict press

8-8-6-6

E2,5MOM, 1-2 reps in tank

5 x E2,5MOM

6+6 1-arm heavy DB/KB row
8-12 box dip

power snatch
- find 1RM in 20 minutes

3 x 4 push press + 10-12 reps of banded face pull
- leave 1-2 reps in the tank
- rest as needed

4 x 10 straight leg deadlift
- leave two reps in the tank
- rest 3 min btw sets

6 x 2 weighted pull up
- leave 1 rep in the tank
- rest 3 min btw sets