EMOM 10
1. 6 Front squat
2. 10 DB/KB press

Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

4 x 4 min AMRAP, rest 1 min

A.
8 cal erg
10 KBS
10 reverse lunge (with KB)

B.
5 target burpee
10 box jump over
10 one arm devil's press

A,
Split Jerk 3-3-2-2-1

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

B,
Teams of 2 - as many reps/distance as possible in 16 mins of:
Kettlebell Farmers Carry, 32/24kg, 4 mins
Burpee Pull-up, 4 mins
Kettlebell Front Rack Carry, 32/24kg, 4 mins
Hang Clean & Jerk, 84/57kg, 4 mins

Complete in teams of 2. Work together sharing the work any way they want to accumulate max reps or distance.

C,
For quality:
3x 12 Weighted Sit-ups, pick load
3x 12 L/12 R Teapots, pick load

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll

*Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips
back down towards heels.

EMOM 10:
5 Down Ups + 10 Push Ups

Ladder 50 minuts
Rowing
V-ups
D-ball slams

5 sets × 4 reps @moderate load

Go every 1:30

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30