6 x 5-10-5m sukkulajuoksu

21-15-9
OH lunges 30/20kg
Burpees
Buy out 400m sprint

5 High Box Jump,
5-10 Strict TTB

Front Squat heavy doubles
2-2-2-2-2
Rest as needed

30 Hand released push-up
30 Burpee
30 Burpee pull-up

Finisher:
50 Band pull aparts

Heaviest week.
Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!
BB Deadlift 4x4 + Drop Weight (any grip, any stance, 1 re-grip allowed)
DB Chest Press 4x4 + Drop Weight
4min sets
22

Odd: 5 tng power snatches + 5 OHS
Even: 40 DU

L1: 40/30kg
L2: 50/35kg

-scale the reps if you are not making it inside 40 seconds

10 DB Snatch (50/35lbs)
15 Burbee Box jump overs

20 Dbs
15 Bbjo

30 Dbs
15 Bbjo

40 Dbs
15 Bbjo

50 Dbs
15 Bbjo

(Time cap: 20min)

Front Squat 7x5x70%+2,5kg

3 rds

400m Run
15 DB/KB Thrusters

15 Minute Cap