Back Squat 10x10 @ 40%
90sec. Recovery

Every 90s x 10 (Alt A and B)

A) 3 Shoulder press V.1-2 (2-1-X-1)
B) 3 Chin up V.1-2 (2-1-X-0)

Chipper

40 dead lift
(M40-44 100 kg, M45-49 95 kg, M50-54 90 kg, M55+ 85 kg)
(N40-45 60 kg, N45-49 55 kg, N50-54 50 kg, N55+ 45 kg)

40 bar over burbee
40 abmat situp
40 wall ball
40 box jump

17 min. timecap.

Metcon (quality)
EMOM for 20 minutes:
Odd: 3 Floor press
Even: 12 Renegade rows (6/6)

Accessory:
2 Rounds of:
25 Seated band pull
50 Band push-downs
*Light band

Strength (load)

EMOM for 10 minutes of: 2 Push jerks

5x3 Back Squat @75%
- Rest 2min btw sets

Snatch grip DL: 5x5

Timing, coordination and different strategic options. Know them all!

For time:

50 sit up
50 Db snatch@22,5/15kg
50 sit up

Target under 6min, time cap 8min

4 Rounds
10 hack squats (weight by feel)
15 dB leg extension ( sit on high box and hold dB between feet