Overhead Squat 1-1-1-1-1-1-1 reps

Whit partner

1000 m row

50 DB Dl (2xdb)

1000 m ski

50 DB Snatch

2000 m Bike

50 DB lungess

1000 m ski

50 DB Squat

1000 m row

Cash Out: 100 Devil Press (2×db)

Dumbell 20,5 kg

Front squat from the boxes. Dead weight. Four sets of twos. Concentration on speeed.

For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball
50 burpees

AMRAP 20 min, in teams of 2

400m Run, carry 35kg with you
10 + 10 m Perfect Bear Crawl with Foamroller (switch places if dropping the Foamroller)
40 Wall Balls (1 person works, the other is in Wall Sit)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(13)
50 wallballs 16/12-*20/14
50 cal row/ad
50 shoulder to oh 75/55-*95/65

bench/strict(15)
6x2 climb

Finisher
2 min samson stretch
2 min sh distraction
30 side plank punch thru

Superset:
Back squat 3x5 @87,5kg
Bench press 3x5 @ 68,5kg
+
10min amrap:
250m row
10 burpees
10 Rkb swing 24kg
30 Du

• 4-4-4-4 of:
BB Front Squats
4 @ 8 RPE (-10% Load Drop)
70% 1RM 4 reps
75% 1RM 4 reps
80% 1RM 4 reps
70% 1RM 4 reps

Deload week
Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat
Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat
Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat
Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat

Starting at 90lb, adding 2.5 kg (5.5lb) each set. 3 squat cleans to either fail or 30 minute cap. Got to 160lb (72.5kg) in the time with no fails.