4,4,3,3,2; rest 2mins (building loads from previous two weeks)

Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

Heavy squat

Not for time:
250m: 2K pace +10s.
250m: 2K pace +3s.
250m: 2K pace +10s.
250m: 2K pace
Rest 3min...

For time

75 kb snathes 20/24 kg.
But EMOM do 7 WB

4 Sets - Control, focus, isolation!
6 Half Kneeling Bottom Up KB Press/arm 
rest 15sec 
6 Lateral band Walk/side 
6 Monster walk (forw/back) 
rest 15sec 
20sec Star Plank 
rest 60sec

3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

20 minutes vol II

25-20-15 reps of:
Air Squats
Situps

15-10-10 reps of:
Push Press (BB/KB/DB)
Situps

15-10-10 reps of:
Air Squats
Push Press (BB/KB/DB)

6x5min amrap
1 min rest between sets

9ski
5burpee boxjumps
10 db snatch

12 row
20m bear walk
15 kip swing

10 assault
15 air squat
15 push-ups

For time
Run 400m
27 Deficit HSPU 2x15 plate
Run 400m
21 Deficit HSPU 2x15 plate
Run 400m
15 Deficit HSPU 2x15 plate