ON THE MINUTE:
4 Bar over burpees
4 OHS @ 40%

On KB´s / parallettes / dumbbells

5 x ME
rest 1min between

Score is total time accumulated during ME´s!

Comment also your style, e.g "knee tuck", "between boxes"...

100 Pull ups for time.
30 DU's when pull ups are broken.

Kipping is permitted.

Built up
10 reps 65%
7 reps 70%
5 reps 75%
4 x 3 reps
up to 80% of 1 Rm

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Goal & Intensity
-Build lower-body strength and front squat capacity.
-Develop upper-body pressing strength with ring dips.
-Increasing load with decreasing reps.
-The final sets should feel heavy but controlled.
Front squat: RPE 8.
Ring dips: RPE 6–7.

Coach’s Tip
Keep your elbows high and core tight in the squat.
Control the bottom position in the ring dips.

4x4 Front Squat @ 75% of max Front Squat

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.

HEavy set of 6reps of Deadlift

3x6 AHAP

Row 300m,
15-12-9
Squat,
Ring Row,
Kettlebell swing
Row 300m

Thrusters

7-5-3-3-5-7

Go every 2:30