5 Rounds For Time:
21/15 Calorie Ergo
200m Run
9 Thrusters 50/35kg

Rest 1 Minute Between Rounds

Back squat 4x4 reps

1 pause squat (3 sec)
3 regular squats
*use 80-85% of 1 RM
*2min rest between

Find heavy 1 rep power clean

For time
40 Double Unders
30 Wall Balls
20 KB Swings 24/16kg
10 Pistols
5 Bar Muscle-Ups
10 Pistols
20 KB Swings
30 Wall Balls
40 Double Unders

E3MOM x 16

1) 5+5 windmill + bike
2) 5+5 deadbug crosspress + row
3) 10 snowangel + ski
4) 10 barbell kangaroo squat + echo

2 x E10MOM

20 front squat 70/50kg
40 db snatch 45/25lbs
1000m row/2000m bike erg

4 rounds
5-6 wide grip pull up

- rest 90sec
10-12 + 10-12 db reverse lunge
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Advanced can do kb front rack reverse lunge

Front Squat
5x5x80%
Lift Every 3min

EMOM x 32

1) 6-16cal bike
2) 5 stoh
3) 6-16cal ski
4) rope climb

4 SETS
1 Push Press + 2 Push Jerk

• Start Moderate and build to/past heaviest workout weight
• RPE 7