Back squats to the song!
135/95

4 rounds for time:
6 D-Ball over chest height (over
Yoke)
10m Yoke Carry
6/4 Ring MU
10m Yoke Carry

Overall RPE 4

Loadings:
D-Ball:
Rxd: 80/50kg
Masters: 60/40kg
Tailored: 50/30kg

Yoke:
Rxd:150/110kg (total)
Masters: 130/90kg (total)
Tailored: 110/70kg (total)

Tailoring Options:
D-Ball→ sandbag or heavy hang
power clean
Yoke→ Barbell Carry or
Farmers Carry
MU→ C2B or Jumping MU

Odd: 3+3 DB hang squat clean, AHAP
Even: 8-10 push-ups

4 rounds for time:

20 power snatch 25/35kg
20 box jump over
20 pullup
20 cal ergo

75 Burpees for time

• For Time:
Run 800 m
GHD Sit Ups 50 reps
BB Overhead Squats (40/30Kg) 50 reps
Plyo Box Jump Overs (60/50 cm) 50 reps
Run 800 m

Strength

8-8-8-8-8-8

step up each leg

either increase weight or height from last week

E.M.O.M. 10'

► 04 Snatch
► 04 Burpees Over Bar

12:15-1:15

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest