Front Squat 7x2 (90%+)

Strength- OH Squat- take 12 minutes to perform 20 total reps with perfect form

5 Rounds 30s work/30s rest:
1a) Wallballs @20/14
1b) Box Jumps w. step down @61/51cm
1c) Double Unders
1d) Russian Twists w. a plate @10/5kg
1e) Burpees

• Score = Total Wallballs + Burpees

EMOM 10
Min 1: Shuttle run
Min 2: Kipping C2B/pull-up/bar MU

L1: Shuttle run 80m and C2B/pull-up 6-10 reps
L2: Shuttle run 100m and 3/2 Bar MU

AMRAP 7

KB Clean & Jerk 32/24kg

Rest 2 Min

AMRAP 7

KB snatch 32/24kg

Wrist conditioning

This is the same drill as on the day 1:

3 rounds for quality:
- 10 Palm push-ups
- 10 Radial Ulnar Push-ups
- 10 Wrist extensor push-ups

See the techniques for the advanced and scaled versions from the video below. There should not be any pain!

For as log as you can
EMOM
6 Deadlift @ 60% from achieved max
18 Double unders
6 Push-up

Snatch + hang snatch + OHS X 5

EMOM 30
1: x ring dips / box dips
2: 10-15 cal bike/row/ski
3: x pull ups
4: 10-15 cal bike/row/ski
5: rest

EMOM 20:
MINUTE 1: 10 RDLs @ 85/55kg
MINUTE 2: 5 High Box Jumps w. step down @ 75/61cm
MINUTE 3: 60m (3 x 20m) Heavy Farmer Carry
MINUTE 4: Rest

• Rx+: 5 RDLs + 5 Front Squats, Use Heaviest KBs possible for carries