Back Squats
3x3 AHAP
3x6 85-90% of above

3 rounds for time;

10 x Overhead Squat @ 50-60% of above result.
1 x Stairs or 400m Run

Bar from floor.

Skill Development Week

Push Up (Weighted / push up assistance band) 4 x 6
DB Incline Bench 4 x 8 (elevate bench by 2 plates)
Push Up (Weighted / push up assistance band) 4 x 6

Partner 1 does all three then parter 2 does all three.
Non Pressing partner is to complete 10 Scap raises + 10 hanging scapular retraction each set

4 min sets

20 minutes

For time:
30/50 x Push ups
400m run
30 x heavy KB swings
400m run
30/50 x Push ups
400m run
30 x heavy KB swings
400m run

Every 4min for 16min (4 sets) of:
Bench press x 6-8 reps
Pull ups x max reps (or strict pull ups x max reps)

Power position High Pulls
3 sets of 8 reps

Power Cleans
3 sets of 3 (heavy triples)

24min E2MOM (every second minute on the minute)
10 Wall Balls + 10 Box Jumps

5 kierrosta

10 etunojapunnerrus
10 istumaannousu
10 yleisliike

Chipper - 12 minute cap
10 HSPU ( HSWall walk with 2 push ups x 5 )
20 DU ( 60 singles )
30 alt. KB snatch 53/35
40 jumping jacks
50 WB 14/20
40 jumping jacks
30 alt. KB snatch
20 DU ( 60 singles )
10 HSPU

Take 12-15min to build to 85-90% of your 1RM back squat and then...

3 sets of:
Back squat x 3 reps @ 85-90% of your 1RM
Rest 60s
Single arm DB row x 10-12 reps @ 2111
Rest 60s