Back Squat
3x5 @75-80%

AMRAP8:
8+8 split stance DDB lunge @ moderate
20-30s copenhagen plank hold / per side

max sets in 15min

5-10 strict pull up
5-10 push up

rest as need between sets

4 sets of
7/side Back Rack Reverse Lunges
6-10 Strict Pullups

Clean & Jerk combo

5 x 1 Clean + 1 Front squat + 1 Split Jerk, AHAP

4 Rounds of
35 Double Unders
7 Thrusters 50/35kg
7 Bar over Burpees
7 Pullups

3 rounds

AMRAP 90s
1-2-3-4-5...
Power clean / front squat / squat clean 50/35
Strict pull-up / pull-up / burpee to target

Rest 2min

AMRAP 90s
Row for cal

Rest 2min

Every minute on the minute for 12 min
1. 10-12 bulgarian split squat (right)
2. 10-12 bulgarian split squat (left)
3. 45s pause body row
4. Rest

4 rounds
14 alternating back rack reverse lunge
8-12 bent over double DB row
90s rest

B) 3 rounds
6-8 seated shoulder press (2-3 RIR)
8-12 ring row

(YGIG full rounds with partner)

C) Core 3 rounds for quality
10+10 side plank lifts + 10-20s hold (last rep)
20-30s hollow hold