For Time:
2k Row
10 Rounds of "Heavy Chief" 70/50kg

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

1A) Strict HSPU 5x5
1B) behind the neck pull ups 5x5

Alternating "On the Minute" x 8 (4 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

For time
50-40-30-20-10 reps of
Pushups
Glute Bridges
Back Extensions

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