3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS

For time:

In pairs YGIG
-one working the other rests
-max 10 rep sets

150 T2B
150 KBS 24/16kg

TC 15min

In 10min:
YGIG / Split anyhow

Buy In Row 60 Cal
50 T2B
AMRAP KBS (32/24kg)

Score is total reps of KBS

Check the chart at the whiteboard for the reps!

4 Rounds

YGIG for quality

12 Bent over row 60/40kg
8 Nordic Hamstring Curl

Max effort front squat
(5-4-3-2-1)-1-1-1
2min rest

Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Every 2:00 x 6

2 Power Snatch + 2 Squat Snatch

@ ~70% 1RTM Squat Snatch

In 10 minutes:

3 x 8-12 single arm press with a dumbell or a kettlebell

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

3x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

EMOM for as long as possible:

7 Thrusters, 75/55lbs
7 Pull ups
7 Burpees

Scaled+
EMOM for as Long as Possible
5 Thrusters (75/55 lb)
5 Pull-Ups
5 Burpees

Scaled
EMOM for as Long as Possible
3 Thrusters (75/55 lb)
3 jumping pull-ups
3 Burpees