1 ¼ Back squat 4x4 reps

Romanian deadlift 8-8-6-6 reps

Weighted Chinup 2 RM, then max reps without weight

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations

then:

EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

Front squat 5 RM, then max reps Back squat @ same weight

For time

• 1,600-meter run
• Rest 3 minutes
• 800-meter run
• Rest 2 minutes
• 400-meter run
• Rest 1 minute
• 200-meter run

Back Squat

2x3 @75%
2x3 @80%
2x3 @85%
1x2 @90%

For time :

20 Sit-Ups
40 Air Squats
Run 400m / Row 500m
15 Sit-Ups
35 Air Squats
Run 400m / Row 500m
10 Sit-Ups
30 Air Squats
Run 400m / Row 500m

TC 12