Bench press 4-4-2-3

Push press
1x6
1x12

Front Squats & Back Squats

3 sets of

4 front squats followed by 6 back squats
@70-80% from front squat 1rm

*Start with 4 front squast than quick re-rack into back squats.
Rest 2-3 minutes between sets.

Weighted lunges 4x14 reps

5x5 reps of good mornings

EMOM 12

1 min : 0:30 Hand stand walk
2 min : 0:30 Static Squat hold, double KB

10 rft

25 Double Unders
2 Squat Clean Thruster 70kg

Benchmark: “Elizabeth”
21-15-9 reps for time
Cleans
Ring dips

• For Time:
Handstand Push Ups 50/35 reps
5:00 rest
Handstand Push Ups 50/35 reps

Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight