21-15-9
Hang squat clean 60/40
Burpee over bar

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

5 Rounds for total time:
21 Anchored Sit-ups
15 USA Swing @24/16kg
9 Burpees
Rest 60s

• 20:00 Time Cap

Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

• Option: Heavy set of 3 from the Rack.

10 x Strict Pull Up
10 x Strict T2B
10 x Ring Dip
3 Rounds
No time element, just work hard.

Every time your set breaks, perform 3 Burpees.

20 EMOM

1. 30s row/ski
2. 15+15m OH single kb carry
3. 5-10 double squat wall ball
4. 10-20 shoulder tap, HS, Wall, Box or push-up position
5. 5 burpee broad jump

Back squat 1 x 20 (Last week!)

For quality:

15 barbell strict press
20 sec chin over the bar hold
20 hollow rocks

rest 1 min

12 barbell strict press
20 sec chin over the bar hold
15 hollow rocks

rest 1 min

9 barbell strict press
20 sec chin over the bar hold
10 hollow rocks

EMOM 10 Deload clean complex
1 slow clean DL + hang power clean +hang squat clean
@50-60 1RM Clean

With a partner:
50 Deadlift (60/40kg),
50 Hopping Over Bar,
50 Front Squat,
50 Hopping Over Bar,
50 Hang Power Clean,
50 Hopping Over Bar,
50 Jerk.
EMOM 3 burpees. Wod starts with burpees.