Front squat

4-4-4-4

E3MOM / 4s pause bottom of squat

E3.30M x 4

2 back squat V.1-2 (90+%)

For time:

00:00
12-9-6
power snatch @60/40kg
box jump over

10:00
12-9-6
power snatch 50/35kg
burbee box jump over

3rounds, E4MOM
1) 10+10 Db reverse lunge + remaining time bike
2) 10+10 Db hang pc + remaining time row
3) 10+10 Db stoh + remaining time ski
4) 5+5 Db s.a devils press + remaining time echo

For time:

25 power clean @60/40kg
25 burpee over bar

AMRAP 8

cash in: 800m run then:

6 deadlift @60/40kg
6 front squat
6 burpee over bar

E90s x9
Squat clean
3-2-1
3-2-1
1-1-1

4x10min work / 2min rest. 3min easy, 2min moderate

1) c2bike
2) row
3) ski
4) echo

For time:

3rounds:

10 power clean&jerk @60/40kg
10 box jump over

Hspu practice
*
For quality:

10-20cal machine
1-3 rope climb
3-10 hspu/ or Db push press
5+5 windmill
10 snowangel