Front Squat 6x3x75%
ME 75%

EMOM 9

1 minute : 4 Bar MU
2 minute : 6-8 C2B
3 minute : 6-10m HS walk

Deadlift 4 x 5 @75% 1rm

Every 90s for 5 rounds
10 deadlift @50%
5 box jump 30/24

Warm Up 3 rnds:

1:00 Bike
14 Box step Ups, alternating
5 Down Dog to push ups
14 Air Squat
14 Sit Ups

Pausing Overhead Squat

5 sets:

2 OHS, 2 sec pause on bottom.

Moderate.

EMOM 10

20 double unders
Power Clean + Push Jerk

Building moderate heavy for the day.

AMRAP 25

15/12 Cal Row
1 Rnds "Mary"
3-6-9-12-15....
Power clean + Jerk 75/52,5 (Teens 65/45)

Mary

5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Back Squat

4 x 3 x 70%

Between sets squat box jumps

Send off 3:30

Pause Back squat (18 mins)
4x4reps
- 2 sec pause @ bottom position
- add weight each set
- no rebouncing from the bottom