A.
5 sets:
6 Frontsquat (2 sec pause)
12 Dip

B.
4 sets:
8+8 Bulgarian split squat (2xKB)
8+8 One leg ham raise

C.
5 sets:
10 Strict HSPU

D.
5 sets:
10 Bicep curl (barbell)
10 Skull crusher (DB)

E.
Core
2xTabata

Every 1:30 x 5
3 clean dl
3 power clean
3 fs

Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.

Strength:

Backsquat 3x3x3x3x3
75#, 95#, 105#, 105#, 100#

WOD:

8 Min AMRAP

20 Weighted lunges @ 5#
10 Burpees

---

First Rx with weights ever!!
My backsquat weights were weird, wasn't paying attention and jumped 20#, which just killed my back.

10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

4 x max reps

In 5min find your max weight of

Clean and two STOH

15min. EMOM

Etabler 1 snatch