Squat progression

Strength (load)

6 sets of 4 front squats. AHAP.
Lift every 3:00

AMRAP in 20 minutes of:
15/12 calories row
10 ground to overhead 40/30kg

Thruster, heavy set of 3 in 15 minutes.

EMOM for 20 minutes:

ODD: 10 Push press, medium weight
EVEN: 10 CTB

E2MOM
6-8 x 3 overhead squat
- add weight until heavy

For time:

800m run
30 burbee

GO FAST!

3 Rounds of
75 Double Unders
20 Pullups
10 Handstand Pushups
5 Squat Cleans @70% of 1RM

DELOAD WEEK

5 rounds of strict "Cindy"
5 strict pull-up
10 push-up
15 squat

You go / I go full rounds with partner (5r each)

Metcon (time)

From 0:00 to 10:00 for time:

2 Rounds of
500m Row
100 Double-unders

From 10:00 to 20:00 for time:

2 Rounds of
1000m C2 bike
100 Double-unders

Accessory:

3-4 Rounds of:
20 Russian twists (10/10)
10-20 GHD sit-ups

Rest 90-120s between rounds.

5 rounds for time:
50 double-unders
20 CTB pull-ups
200m run
1 legless rope climb