A,
Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Hip crease below the knee at bottom!

Find a heavy set of 3 within 5 sets.

B,
For quality:
Reverse Sled Drag, pick load, 3x 30m
2x12 L/12 R Single Stiff Legged Deadlifts, pick load

C,
Incline Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 within 5 sets.

D,
For quality:
2x15 T Bar Rows, pick load
3x10 Kneeling Landmine Press, pick load

E,
For time:
30 Row Calories
20 Goblet Squats@32/24kg
20 Row Calories
15 Goblet Squats
10 Row Calories
10 Goblet Squats

Goal: sub 9 mins

F,
Midline
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Standing Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Pallof Press

Rest as needed between each round.

3 rounds for time:
2000m Bike Erg
1000m Row Erg
500m Ski Erg

5 min rest between rounds

For time :

500 Burpees.
TC 45 minutes.

..pitipä sattua :)

Warm up

1->5 One Arm Clean&Press Ladder
+wod prep

Wod
Emom 21’ @12/20kg

1-7
Complex1 double
2 x russian swing
2 x push press
2 x thruster
2 x FRSQ

7-14
Complex2 double
2 x Dead clean
2 x Hang dead clean
2 x Squat dead clean
2 x Hang squat dead clean

14-21
Complex3 one arm
1 x hang drop snatch
1 x Dead snatch
1 x Hang dead snatch
1 x Hang drop snatch
Switch

Build to a Heavy Single

Then...

1 Set of Max Reps @ 80% OTD

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 70 / 48 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 61 / 43 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 52 / 38 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 43 / 29 kg

Push press 3x12 reps

Emom10

2 power clean/ go heavy

10 HRPU
15 deadlifts
25 box step ups
50 pull-ups
100 wall balls
200 plate step ups
400m wreck bag run