Four rounds for quality and minimum rest:

• 1 minute ring dips
• 1 minute double-unders
• 1 minute L-sit
• 1 minute wall climbs
• 1 minute rest

10 x 30sec on/ 15sec off, alternating

• chin over bar hold
• row for cal

rest 3min

10 x 30sec on/ 15sec off, alternating

• bottom of ohs 20/15kg
• du

Power clean and jerk

• find 1RM of the day

Back Squat ( Paused )

3 x 3 @ target 60% +

Every rep 3-5 Sec at bottom.

Major priority is depth of squat & form

Go Every 3:00.

Bulgarian Split Squats 3x8

5x2 Squat Clean

• Build up to heavy double, no touch and go
• Rest as needed

5x6 Shoulder Press

5x5
5 sets of 5 reps

3x6 AHAP

Alternate through.
1. 2-4 Sandbag or DBall clean to shoulder
2. 1-3 rope climbs
3. 15m HSW
4. 10-15 t2b
5. Rest