For time

• 10 single-leg squats
• 20 double-unders
• 20 single-leg squats
• 40 double-unders
• 30 single-leg squats
• 60 double-unders
• 40 single-leg squats
• 80 double-unders
• 50 single-leg squats
• 100 double-unders

Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

5x

-10 HS-steps (against the wall/ wall facing)
-1min rest

30-60 Minutes @ Zone 2 Heart Rate

10-8-6-4-2
-Push Press
2-4-6-8-10
Strict Pull Up
8/6 Cal Ski between rounds

Clean
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%

Push press
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%

Front squat
4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

Accessories
3 x 5 RDLs @ 70% of 1RM deadlift
3 x 20 heavy KB swings to eye line only

FOR TIME 15'
100 WALLBALLS 9/6
100 PUSH-UPS
100 MEDBAL BOX STEP OVER
PARTIONED THE REP AS WE NEDD

2 rounds of:
10 Wall ball
10 KB swings
10 Shoulder press
30/30" Lateral plank holds

Partner Workout
Part A) In 10 minutes
P1: 600 m run
P2: 50 wallball @9/6 kg
switch when you both finish your part
- rest 2’ -

Part B: In 10 minutes
P1: 600 m row
P2: 80 m dumbbell walking lunges 2x@10/5
switch when you both finish your part
- rest 2’ -

Part C: In 10 minutes
P1: 600 m ski/1200m bike erg
P2: 60 m sled pull @60/40 kg
switch when you both finish your part

00:00-08:00
4 rounds
Power clean x 8
Front squat x 8
Shoulder to overhead x 8

REST 4 minute

12:00-24:00
4 rounds
Deadlift x 12
Bar over burpee x 12
Cal row x 12