8 sets:
• 4 Back Squats
Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

Front squat
- 6 x 5 @80%

3 rounds:
15/12cal AB
30m Skillmill Sledge Push 10/9
20/20m SA Farmers Carry 30/20kg

Emom30

1. T2B
2. DU
3. Bike
4. HSW
5. Rest

Alternate B1/B2

B1. Strict dip – 3 x 6-8 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Hip thrusters 5x5

1. Run 400m
   WB
   1min Rest

2. Ski 400m
   Sit Up
   1min Rest

3. Row 400m
   Lunges
   1min Rest

4. Airbike 400m
   PushUp
   1min Rest

5. Run 400m
   FC
   1min Rest

6. Ski 400m
   Sled Push
   1min Rest

…. 😉

Row for 20 minutes

Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo