3 x
10 front squat
10 m walking lunges (with one or two DB/KB)
-rest 1-2 min between sets-

Warm up
2 rounds
1:00 Row
1:00 ski
3+3 lunge elbow to floor strech
3 inch worm with push up
10 scap pull ups + 5 kipping + 10 ring row
:30 HS HOLD

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

Amrap12
- 8 kb swing
- 6-10 knee raises
- 8-12alt. box step up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 2:30 between sets

4-6 Sets:
5-6 Reps @ 65-70% 78KG - 84KG
 

*6-8 Second Eccentric

For time:

Buy in... 20/15 cals Echo bike
15 front squat
15 bow jump overs
12 front squat
12 bow jump overs
9 front squat
9 bow jump overs
Buy out... 20/15 cals Echo bike

TC6

3 rounds:
200m row/ski
1min banded monster walk (back&fort, side to side- glute prep!)
8 front squats (barbell)
8 good mornings (barbell)
20s hollow hold
20s arch hold

Skill
5 set
1/1 TGU
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./