Overhead squat

5x5

Partner Workout!

AMRAP 10:00
20 Cal Row
20 Burpees

Rest 2:00 then:

AMRAP 10:00
60m (4x15m) Farmer Carry @24/16kg
10 Strict Toes to Bar

• Goal: sustainable pacing. This week of training is tough so don't go too hard today.
• Rx+: @32/24kg

21-15-9
Power Snatches 45/30
Hand release push up

-Rest 1:1 between sets-

15-12-9
Power Snatches 60/45
Handstand Push Ups

20 x KB Swing
10 x Box Jump
2 x Rope Climb

Wod
18 min Emom
Min 1: 15/12 calories row
Min 2: 5 Burpee box get overs 70/60cm
Min 3: Rest

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps

Pause back squat
5x3r @ 65-70%
3s. pause at the bottom
2min recovery

Warm up protocol:
5r@40%, 4r@50%, 3r@60%

12min AMRAP
8 Push press 50/35kg
12 Kipping leg lifts

1) back squats +5kg 1RM, 3x62,5%, 3x72,5%, 3+ 80%
2) wighted pull ups 3x3x90%

Press 1RM