Back squat

1 x 3
1 x 3
1 x 4
4 x 5

1 x Power Clean + 1 x Hang Squat Clean
4 x 1 at a moderate weight or 80% of 1RM Clean. Rest 2:00
- Build from last week.

Back squat 3x1

Reverse lunges daily 12rm

Until 200/150/120 calories is completed:
20/15 cal bike or 15/12 cal row
8 push ups
15 KB swings 24/16 kg
10 sit ups

40 min time cap.

4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

WU
Run WU

3rds
10-20 Swing
10-20 Goblet Squat
Run 50-100m

Weighted chin up 1x3, 1x2, 1x4

For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!