Back squat 3x7@heavy weight, dont go to fail
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips

Strength:

Build up to a 10RM fat bar deadlift

Workou:t

In teams
one person working at once

50m zercher carry (fat bar)
50m bear crawl

5 rounds each

Warm up

Arm bar
Swings

Part A

10 min EMOM

Push press into eccentric
5-7 reps
Odd: Right
Even: Left

Part B

5 rounds

1-3 diamond press ups
1-3 narrow press ups
1-3 wide press ups
5-10 rows each arm

Part C

3 sets

10-20 V ups
30 sec reverse plank or reverse tabletop hold

1 min rest

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Cleans @40/30kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Cleans @45/35kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Cleans @50/40kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Cleans @55/45kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Cleans @60/50kg
10 Pull-Ups

TC:15'

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

---

2+2 Perfect stretch

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict Hspu
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 2min
4min amrap
2 strict hspu
10 front squats 50/30

Monday
Strength: pull up programme

Wod: 25 min Emom
1: row 10 cal + 5 D-ball clusters
2: ski 10 cal + 5 Burpees
3: bike 15 cal
4: run 100m + 6 DBSnatch@22.5/15
5: DUs 25 + 10 wall ball@9/6

Wod: go hard and fast ! Aim to keep a consistently high pace working at 85-95% of Max effort

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

9' AMRAP
10 jumping lunges
10 alt. DB snatch @22.5/15kg
10 alt. V-up

RestDay!