4 rft

5 db squat snatch R arm @20kg
10 box jumps
5 db squat snatch L arm @20kg
400m run

For time:
7K Run

E5MOM x 4-6 rounds

A) 10 kbs, 20+20m s.a farmer carry + remaining time easy bike
B) 10 doudle kb stoh, 20+20m OH carry + remaining time time easy row

Total 40-60min, ave PK 1-2

For time:
14K Bike

Front squat 10-10-8-8 reps

1. Air squat
2. KBS @ 16kg
3. Bike erg cals

Deload Week

Partner workout (shared repetitions)

A) AMRAP12
800m row
30 burpee over rower

Rest 3min

B) AMRAP12
8 rope climb
40 box jump

A: Back squat 5-5-5
B: Power clean 3-3-3-3-3
C: Pin press 5-5-5
D: Strict pull ups 3set

Emom 15

5-10 hspu
10-15 push ups
15-20 kb Russian twist

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light/moderate weight
+
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)