Squat
E3MOMx3 Back Squat x 10

EMOM 12 (60-70%)

On the Minute 1 : 3 Pausing Front Squat
On the Minute 2 : 5 Front Squat

With partner 4 rounds (each) for time:
500m row
10 Burpee box jump overs 24/20”

*You go, I go.

For time:
60 Goblet Walking Lunges 24/16kg
60 Sumo Deadlift High Pulls

• 7:00 Cap

Sumo Deadlift off plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00.
- use 15kg plates or similar so bar is slightly elevated off floor.
- Sets may look something like 3,3,2,1,1,1....
- Beginner: 5 x 5 with a medium weight. Reset between reps. Rest 90s-2:00

Dynamic shoulder press
12 x 3 @ 50%
1min Recovery

For time
21-15-9
• Kettlebell swing 32/24kg
• Toes to bar
• Sumo deadlift high pull 40/30kg

Time cap 12min

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

Start every 3:00 for 8 total rounds (4 each)
Row 400-500m
Stairs

• Alternate each round.
• Goal is consistent pacing for all rounds.
• Row should be under 2:00, so adjust metres appropriately.

The unknown soldier
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% Front squat
- 10 Bar over burpees
- 500m row
- 3 min rest