Front squat

Build to Heavy 2 (H2) @ RPE 9 (1 RIR)

For Time

25 alt DB Hang Clusters
50 Double Unders
25 DB Push Press
50 Double Unders
25 Burpees to Target
@ ahafa

Vala 4-3-2-1-2-3-4

EMOM 10 (0:40 work / 0:20 rest)
1) Wall walks
2) SB bear hug carry @ 70/45kg (150/100lbs)

EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

8 sets (4-4)
Alternating A&B

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Devil Press @2x22,5 /15
-Max rep WB @9/6

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Renegade Row +Push Up @@2x22,5 /15
-Max Medball Burpee Cluster @9/6

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
8 V-ups
+
Prep the movements for the workout
* Practice few short sets of toes-to-rings and burpees
+
@ workout pace
200m Row
8 Toes-to-rings
200m Row
8 Burpees over the rower
200m SkiErg

Tempo Front squat 4x6 reps

Romanian deadlift 12-10-8-6 reps