1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s.

2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.

Wod
4 min amrap
30 Bar facing burpee
ME C2b

12 min
5x2 Split jerk (pause 2s @ dip & catch)

Every beginning 45s x 12
1 squat clean 65%->

21 Bar over Burpees
21 Power Snatches
15 Bar over Burpees
15 Overhead Squat
9 Bar over Burpees
9 Squat Snatches

Rx: 42.5/30kg

Time cap: 8min.

For Time;
3 Rounds
50 double unders
15 Front squats
15m lunge 2x7.5m ( 2x 22.5/15kg)
15 pull ups

Rest 3 Mins
3 Rounds
40 double unders
12 push press 2x22.5/15
12 front squats
12 c2b

Rest 3 Mins
3 Rounds
30 double unders
9 devils press 22.5,15kg
6 Ring Mu

Time Cap 35 Mins

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Monostructual

"Macho Man", 3 Power Clean + 3 Front Squat + 3 Jerk

M : 85kg
W : 60kg

Press 2x3
Push Press 3x4
Weighted Pull up 5x2
Superset

CONDITIONING

9 Thruster @60/40kg
9 Bar Mu
15 Thruster @50/35kg
15 C2B
21 Thruster @40/30kg
21 Pull-Up

RPE 4, very heavy breathing, not able to have a conversation

Target: <6min

Tailor the movements and loading to fit your fitness level: this one is with high intensity!

Wod
For Time
400m run
20 weighted box step up
40 sit up
20 weighted box step up
400m run

A) 5-10 Parallette Push-Up into Pass Through
B) 1-3 Rope Climb
C) 10-20 Pistol Squat
D) 20 Russian Twist