Tempo back Squat
5x3 with a 3 second hold at the bottom

5 x 1min Row for max calories

Rest 3min between efforts

Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

3 rounds for time:

30 Burpees
21 kettlebell swings (55/35lb or 24/16kg)
12 pull-ups

12min to do:
100m Front Rack Walking Lunges 60/40kg
*but every 10m do 3 Thrusters

• AMRAP Burpee-Box Jumps in the remaining time

12-10-8-6-4-2
UB hang power clean 50/35
UB S2OH 50/35

Push jerk or Split jerk 5 x 3 – 70% of 3RM (paused 2s in dip&catch)

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

EMOM 10

1 min: Hollow hold
2 min: Snatch grip deadlift hold upper position@90-100% from snatch

6x3- position snatch (high hang, above knee, floor)@60-70%