4 rounds for quality:

• 3 x overhead squat
• 6 x front squat
• 9 x back squat
• 12 x GHD sit-up or weighted sit-up

Work:rest 1:2. Use 70-80% of 1RM overhead squat. Using squat rack is recommended.

Back squat 10x10
rest 60sec. between sets, use same weight in all sets.

Back Squat 7-6-7-6

-2-3 min rest between.

1) 6 Strict T2B
2) 12 Burpee
3) 40s Wall sit w/ MB 9/6kg
4) 12 Burpee

Clean x 2
3 sets @70%
3 sets @80%
3 sets @85%

Clean x 1
3 sets @90%

2-3 rounds:

• accumulate 30 + 30sec pallof press isometric hold
• rest 30sec
• accumulate 30sec hollow hold
• rest 30sec
• 30 + 30m suitcase carry
• rest 60sec

5 x 5 @ 60%
3 sec pause at the bottom and NO full extension at the top!

5 rounds of:
4min Row
1min Tall Snatch w Bar
3min mobility

3 rounds for time

• 30 Air squat
• 3 Muscle up
• 10 Hang power clean 50kg/35kg

Time cap: 10min

20 Mins to find C&J

Dropping is allowed between reps but re grip and lift the next one straight after.