A,
Sumo Deadlift 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
1 1/4 Front Squat 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day in 15 mins.

C,
3 rounds for time of:
5 Front Squats, 102/70kg
10 Push Jerks, 70/52kg
50 Double Unders

Goal
Sub 9 mins

D,
3 rounds for quality of:
10 Kneeling Kettlebell Halos, pick load
15 Band Face Pulls
Hollow Rock, 20 secs

Kneeling Kettlebell Halos- 5 reps each direction

For time

• Sled push
• 2 legless rope climbs
• 20 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 15 kettlebell clean and jerks
• Sled push
• 2 legless rope climbs
• 10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

Barbell high pull 4x8 reps

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

A,
Push Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds, 1 min per station, for max reps of:
Over Under, 60/50cm
Burpee Strict Pull-up

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
In teams of 2 - for total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.

C,
Every 2 mins for 6 mins do:
15 Toes-to-bars
Kettlebell Front Rack Carry, pick load, 15m

Kettlebell Front Rack Carry- RPE 7/10

REST DAY

Goblet squat 15-12-10-10 reps

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

Find heavy weight in Clean & Split jerk