4 rounds with 6 reps
On count of 4 squat and then 1/4 up and then up
60% 65% 70% 70% of max FS

3RFT:
500m Row
400m Run
3 min rest

3x Jerk
Increasing weight

Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today

For Time

This is not meant as a all-out workout - Focus on the movement quality, but maintain a high pace, without compromising movement...... And.... No bro-reps

• Row 100 cal
• 50 Air squats
• 40 Push ups
• 30 Pullups
• Ski 100 cal (Ski-erg)
• 50 Air squats
• 40 Push ups
• 30 Pullups
• Bike 100 cal (Assault bike)
• 50 Air squats
• 40 Push ups
• 30 Pullups

For time:
Divide the reps equally

40 deadlift 100kg
40 HSPU
30 deadlift
30 HSPU
20 deadlift
20 HSPU

Rest 5'

30 HPC 60kg
30 burpees over bar
20 HPC
20 bop
10 HPC
10 bop

1min: Air bike
15s. Rest
1min: Strict HSPU
15s. Rest
1min: 50 DU + amrap T2B
15s. Rest
1min: Burpee
Rest 15s.
1min: Rest
Rest 15s.

Run 5 km assault airrunner for time

12 min amrap

• 12 Backsquats 80kg
• 12 Wallball cleans
• 12 GHD Situps

Run 3 km