HBBS 5x3 @50% of your 1rm

25min EMOM
6 x Push Up
7 x Front Squat 35kg/25kg
8 x Box Jump

3 rounds (no time)

15 good mornings (bar)
20 bar twists
20 sit ups (holding a plate)

Front Squat 1RM

3 x 10

4 rounds, get faster each round (Pace: Warm-up, moderate, fast, all out):
10 x Deadlift @ 60/40kg
10 x Hang Power Clean @ 60/40kg
10 x Burpee Over the Bar
10 x Air Squat

Rest 2mins between rounds.

Metcon:
3 min amrap (as far as possible)
20 wallballs
20 push ups
20 pull ups
20 KBS
20 box overs
20 deadlifts 60/40
– 1 min rest –
10 min amrap from the beginning

Split into two groups. One partner works, one partner mobilizes and cheers.

The Shelby...

50 box jumps (or 100 step ups)
40 abmat sit ups
30 DB Snatches

7 minute cap each
1 minute transition time / set up for second group
18 minutes with explanation

if you finished under 4 minutes during the benchmark, increase your thruster weight.

if you finish under 5 minutes you have 0.12 on the curve AFAP

3 rep max in box jump

1 power clean + 1 squat clean + 1 front squat