3 ROUND FOR TIME OF:
30 THRUSTER 20/15
30 BURPEES LATERAL BB

10 rounds for time:

4 hspu
6 pistol squat
8 c2b
10cal echo bike

TC: 25min

• Global Foam Roll Lateral Quads x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.

40 - 57,5 kg

6x4 Basic squat

4 rounds
Work time: 20 sec/ 20 sec/ 30 sec/ 30 sec
Rest time: 60 sec

1. Thrusters (rx 42,5/ 30 kg)
2. Bar over burpee
3. Deadlift (rx 42,5/ 30 kg)

3x4 front squat

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch

STRENGTH
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
- perform 1 warm-up set then start adding weight
- add weight each set building to a heavy 5
- Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
- same weight as last week
- 1 warm-up set then all 4 work sets with one weight.
- Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

CONDITIONING
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
- Goal: Finish the work within 1:30 each round.

EXTRA CREDIT
Dumbbell Pull-overs: 4 x 10. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.