Back Squat 5x4, AHAFA

Rest as needed. Scale if needed.

AMRAP 7
11 pull ups
11 hr push ups
11 box jumps 24"/20"

”Big Mama Tabata”
(4min/liike= ) 20 MIN
- wallball 9/6kg
- ttb
- row
- RAAKARIVE 60/40kg
- situps

1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

• An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
• This does NOT need to be a max, but should be based off of feel.
• Beginner: 5 x 5, adding weight if form permits. Rest 2:00

21-18-15-12-9-6-3
t2b
burpees

3 rds:
- One leg DL: 6+6
- Bent over row: 12+12
- Strict T2B: 8-12

8min AMRAP of your choice. Pick 3 movements and go by feel.

Front Squat 4x4x85%

1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s.
1b) Weighted Bar Dips: 5 x 4-5. Rest 60s.

Scale: Add Weight, Bodyweight or Partner/Self Assisted (partner holds feet)

4 Rounds for quality
10 bent over rows barbell ahap
Towel KB farmers carry ahap