5x10 m sled pull, go heavy

Back Squat 1 RM

3-3-2-2-1-1-1-1-1-1. Start ~70% and building.

Go Every 3:00

Row 8x750m, 45sec rest

Overall RPE 3 to 4

Target: Keep a steady and repeatable pace. All sets within 3sec.

Every 2:00 x 5:
3 Push Press

• Rest 3:00 before Push Jerk

For Load:
3 - 3 - 3 - 3 - 3 - 3
Deadlift
- Lift every 4:00-5:00

FOR REPS

EMOM 12
1) chest to bar
2) double unders
3) rest

(fight gone bad style)
Stagger start, everyone starts at c2b

5 - 5 - 4 - 4 - 3 - 3

Front Squat

Paused Back Squat + Back Squat

6 x ( 2 + 3 ), building. Start ~65%

Go Every 3:00

EMOM 30

1. Row 12/9cal
2. Box jump 10-12
3. T2B 8-12
4. One arm devils press 5/5
5. Rest

@75% effort

12min
odd: 3 strict pull up
even: 3 ring dip

• use extra weight if needed