30 squats with weight vest.

Strenght

find your 1RM Front Squat
then
6x3 Front Squats@ 65% 1RM

For time

• Accumulate 2 minutes of an L-sit hold
• 6 legless rope climbs to 15 feet
• 12 snatches
• Accumulate 2 minutes of an L-sit hold
• 12 rope climbs to 15 feet
• 24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the same weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. Stop when you feel your form breakdown or speed decrease.

Max Effort Shoulder Press

Choose one:
Swim: 1000 @ 95% of last 800 TT
Bike: 20M @ 85% of 10M TT pace
Run: 10M TT

1: 10 american swing
2: 8 alternating pistol squats
3: 8 kipping pull-ups

AFAP (As Fast As Possible)
150 Wall Balls 10/6kg
75 Burpees

AMRAP 10′
5 Hang Squat Cleans
*Alternate per person per 5 reps. AHAP.

AMRAP 10′
Pers A: 5 Clean & Jerks
Pers B: HandStand Hold
*Alternate per 5 C&J – You can only make reps if Pers B holds the Handstand

20 Banded Pull-aparts + 10 Hollow Rocks x 5 Minutes max reps of each.