A) Front squat + back squat VK 3/3
3x 3+6-8 @80-85% 1RM FS

B) Accumulate 30/40/50 reps of strict chin-up
--> Every time you break, do 1+1 Turkish get-up

Emom 12
min 1 - Rowing x 8-12 calories
min 2 - double unders x 20-30 reps
min 3 - Squat cleans @ 35/50kg x 3-5 reps

4x10 DB shoulder Raise
30 secs rest between sets

AMRAP 30

Hand release burpees to Target 🇸🇪

+ Finisher

Rowing or Assault bike Intervals
3x24/30 calories of ergo work
work / rest 1:2
goal is to work with hard pace on each, but try to keep the pace about same on each 3 intervals.

Strength (load)

6 sets of 2 front squats. AHAP. Lift every 3:00.

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

Front squat 3 x 70%, 2 x 80%, 1 x 90%

Strenght
Perform set every 2 minutes for 10 minutes (5sets)
OHS x 5reps @75% of 1 rm.

2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

Barbell warm up
5 snatch grip deadlifts
5 high elbows
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs

then

5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

2 rounds
1:30 cardio machine
10 scap pullups
10 kipping knee raise
5 deadlifts (empty bar)
5 good mornings (empty bar)
-into workout prep-
4 rounds (Alternate rounds)
- Rounds 1,3
5 Toes to Bar
5 Shoulder press with barbell
- Rounds 2,4
5 Pull ups / Hardened ring row
5 Overhead squats with barbell