8x65%, 7x70%, 6x75%, 5x80%, 4x85%, 3x90%, 2x95% and back down

Front squat 1x93% + 4x4x85%

3 rounds for time:
8+8 KB clean + lunge 24/16kg
8 pull ups

Rest day

60 min massage

2000 k row for time.

A: 12min emom
Power c&j x3 @ light weight
B: Dead Lift 5x3 @RPE 7
C: Superset x3
C1: Bulgarian split squat x6-8/ben
C2: WPU x3-5
D: Superset x3
D1: OHS x7
D2: GHD back extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

Rest 1min

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

Rest 1min

5 min amrap
5 single right hand thrusters 25/17.5kg
5 single left hand thrusters 25/17.5kg

FOR TIME:
5 RND OF "COMPLEX"
100 DU OR SU (X2)
4 RND OF "COMPLEX"
100 DU OR SU (X2)
3 RND OF "COMPLEX"
100 DU OR SU (X2)
2 RND OF "COMPLEX"
100 DU OR SU (X2)

1 RND OF "COMPLEX"
* "COMPLEX" = 2 STOH + 4 FRONT SQUAT
RX= 60/40 SC=40/25

Accessory, 4 sets:

20 sit ups
10 superman
10 push ups

3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each) 200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.