back squat
2 x 4
2 x 3
- leave 2-3 reps in the tank
- rest 3-4 min btw sets

1 x 20
- leave 5-10 reps in the tank

EMOM 12

1) 3 Bar MU
2) 6 Power Snatch 50/35kg

Deadlift 5 x 8

• leave 2 reps in the tank
• rest 3 min btw sets
• no touch and go`s

2 Rounds For Time

12 Burpees
12 Thrusters 52,5/35kg
12 Burpees
12 Power Snatches 52,5/35kg
12 Burpees
12 Push Jerks 52,5/35kg
12 Burpees
12 Hang Squat Cleans 52,5/35kg
12 Burpees
12 Overhead Squats 52,5/35kg

• 50 Push Ups
  
• 100 DUs
• 40 Push Ups
  
• 75 Dus
• 30 Push Ups
  
• 50 DUs
• 20 Push Ups
  
• 25 DUs
• 10 Push Ups

For 25 min:

• 2 min row/ski/bike
• rest 30 s
• 2 min sled push/farmer's walk
• rest 30 s

Push Jerk - 1x3@65%, 2x3@70%, 1x3@75%

Tabata DU & hollow rock. 16 intervals, alternating.

In 10 minutes:

• up to a heavy 3 push press

14 minutes, on the minute:

• odd: 6 chin/pull-ups
• even: 6-8 dips or diamond push ups