Back squat or front squat 3 x 10 (heavier than last week)

Deadlift every 3 minutes
3-3-3-3

-building up and last triple can be challenging, be smart. Full reset after each rep, no TNG.

Metcon (reps)

With partner AMRAP in 15 minutes of:
250/200m row
24 Air squats
12 DB Push press

*You go, I go. Choose a challenging weight for push press

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b
Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

On the 3:00 x 5

Max. weight One round D.T

Unbroken TNG

12 Deadlift
9 Hang power clean
6 Push jerk

CONDITIONING
EMOM x15-21 (5 to 7 rounds)

1) 2 Ring MU + 4 HSPU + 8 KBS @32/24kg
2) 30-75 DU
3) rest

RPE 3 to 4, not all out

Target: concentrate on your motor control and move well! Badasses go with strict movements.

Tailoring Options
Ring MU→ Bar Mu→ Jumping Ring/Bar MU→ Banded Ring MU transitions
HSPU→ HSPU on a Box
KBS→ Decrease loading 
DU→ Practice for 30-40sec

Every 4:00 x 4 sets:
RX @ 42.5/30kg
20 Hang Power Cleans
20 Front Squats
20 Push Presses

• Score = slowest split, so aim for consistency or a fast finish!
• Scale so you are getting 2:00 rest per round, every round.

Clean & Jerk 1RM

5x3 negative pull ups
5 secs on each rep.
Go Ahap

1A) bulgarian split squats 3x (10+10)x 20% of BS 1RM
1B) baxk squats 3x2x80%

6:30 Basic Endurance CrossFit
7:30 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Open 20.5
17:00 Squat Clean, technique
18:00 Mobility
19:00 Basic Endurance CrossFit