Every 3 min for 5 rounds

6 overhead squats (45/70 kg)
6 + 6 pistol squats

Scale the weight on the overhead squat accordingly up or down

Front squat 3x1x95%

5 rounds for time

12 boxjumps
12 weighted box overs, use 2 x DB, 50/35 lbs

1min ON/30sec OFF as amraps
1) 6 shuttle run + 12 KBS
2) 12 wall ball + 10 abmat sit up

5x5 Shoulder Press

Midline for 4 rounds

D-Ball hold 40 seconds
Superman hold 40 seconds
Seated pike leg raise 15 reps

3 x 5 overhead squat, 85 % / AHAP

Belt ok

42-30-18 Wallball,
21-15-9 TTB,
cap 10min.

"You go, I go"
10/8 cal row
8 t2B
6 Plate OH lunges steps / side (12 total) 20/15kg

-we want to go hard on this one. Other does one round and other is resting. Then change.

Push press 3 x 5

5 x 65 %
5 x 75 %
5+ x 85 %