4 x 8 back squat
- leave 1-2 reps in the tank
- rest as needed

Shoulder Press 3x5 ( take 90% of 1 RM)
5 @65%
5 @75%
5 + @85%

Don't go till failure on last set but push hard.

3 rounds with partner, ygig

30 deadlift 60/40kg
30 hang power clean
30 s20

• split the reps as you want

8 x E2MOM
power clean + front squat + jerk (1+2+3)
- moderate weight

EMOM36

1. Bike
2. DB hang squat snatches (alternating)
3. Row
4. KB hang clean & jerks (alternating)
5. Burpees
6. Rest

*Set up the equipments to a line so you can do the wod in a flow. Everyone does not have to start from the same spot.
*Pick the pace yourself, go easy if you have worked hard on this week. Go hard if you feel energetic and haven’t done much exercising this week.

For time:

• 400m farmer's walk (heavy weight)

Teams of 2:

• 5 Minutes Row calories, alternate every 10 calories
• Rest 1 minute
• 5 Minutes Front Squat 115/75 lbs, alternate every 10 reps
• Rest 1 minute
• 5 Minutes Deadlift 185/115 lbs, alternate every 10 reps
• Rest 1 minute
• 5 Minutes Run 100m, score runs as 10 reps, alternate every 100m

Score total team reps!

Jumping squat 3x3

Use really light weight or no weight:

3 rounds for time of:

• Row 50 calories
• 150 double-unders
• 50 walking lunges

15-12-9 reps for time of:

• Kettlebell snatch, left arm
• Kettlebell snatch, right arm
• Knees-to-elbows