Back Squat 3 x 5

Chainsaw

For time:
100 x DU or 200 single
80 x air squat
60 x KB swing (rx 16 kg/ 12 kg)
40 x Bar over burpee
20 x deadlift (rx 80 kg/ 55 kg)
40 x T2B
60 x wall ball (9 kg/ 6 kg)
80 x box jump
100 x ab mat sit up

Time cap 50 minute

Find your 1 RM

4 x 6

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
+ 55-59 Men use 35-lb. dumbbells
Women use 35-lb. dumbbells
+ 55-59 Women use 20-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

DB Floor Press - neutral grip Max reps in 2:00
- Goal: 50 reps with a light to moderate load.
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 Supersets of:
15-20 Dual DB Bicep Curls
15-20 Banded Triceb Ext.
- Rest :90
- Challenging but unbroken sets

4 Supersets of:
8 Dual DB Tempo Bench Presses 40X0
8 Dual DB Tempo Seal Rows 40X0
- Choose a challenging weight
- Palms facing on both movements
- Rest :90

6x4 Bench Press @80-85%
- Rest 2-3min btw sets

EMOM 5 mins
3 power Snatch
1 min rest
EMOM 5 mins
3 squat Snatch
1 mins rest
EMOM 5 mins
3 Overhead squat

Add weight after each EMOM, if form allows. Start around 70% of 1rm Snatch

"Air Force"
20 thrusters@43/30kg
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
4 burpees at the start of each minute)

Start the workout with 4 burpees!

Timecap:12 mins