2 Rounds For Quality
15-12-9
AHAP

EMOM 12

@ 71% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

EMOM 12

@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

5x3 Tempo Front Squats
3 second pause at the bottom on each rep.
No fails, good quality, no bounce and tight core

Every 1.30min x 12

12 Bar over jump + Snatch + OHS

@ 70% of TM

In honor of USAF Sgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds of:
70kg Deadlift x 12
70kg Hang power clean x 9
70kg Push jerk x 6
For time

Build up to 2 RTM in 20min

-Aim for consistency in every rep
-No TNG
-Re-grip at the bottom
-No extra resting between reps

4 RFT / YGIG

250m Row
10 Thruster KB´s 16/12kg
5 Pull-Up

TC 17min!

3 x 7min, go hard!

in 7min

• 1000m row
• 20 kb swing 32/24
• rest of the time box jump

rest 5min

in 7min

• 750m row
• 20 kb swing
• 20 box jump
• rest of the time t2b

rest 5min

in 7min

• 500m row
• 20 kb swing
• 20 box jump
• 20 t2b
• rest of the time burpees

6 kertaa Front squat, 80% FS max:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.