Front Squat

3 sets x 5 reps @ 70% (70kg)

14-minute clock:

2k Row

In the remaining time AMRAP:

25 Double-Unders
10 Burpees

5x5 Overhead squat

Deadlift

3 sets x 5 reps @ 70% (100kg)

3 rounds of:

8 Heavy Front Squats (70kg)
2min Max Calories on the Bike

– Rest 3 minutes after each round

For time:

75 Wall Balls (9kg) (4’.14”)

– Rest 3 min

For time:

50 Thrusters (43kg) (7’.40”)

– Rest 4 min

For Time:

25 Man Makers (2x16kg) (13’.05”)

ACCESSORY
ABS
2-3 rounds
12 medball plank
12 medball pike abs
20 medball twist
-rest as needed

For Time:

800m Row
20 Burpee Box Jumps (24”)
10 GHD Sit-Ups
5 Man Makers (12x2)
600m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers
400m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers

Back Squat

3 sets x 5 reps @ 70% (80kg)

– Rest 90 sec between sets

For time:
. 31 Push Press
. 31 Pull up
. 31 Snatch
. 31 Sit up
. 31 T2B
. 31 Push up
. 31 Box jump
. 31 Back Squat
. 31 Unbroken DU
. 31 Thruster
. 31 OH reverse lunges
. 31 Burpees

Buy out: 2018m row / run