E2MOM 10min

2 x Snatch grip deadlift +
2 x Hang snatch from knee

at 65% of 1RM

EMOM 10min
3 x Back squat at 70% of 1RM

For time:
5 Rounds of:
6 Wall Balls
12 Target Burpees
24 Jumping Squats
+
buy out:
50 Situps
50 Pushups

20min to find your 5, 3, 1 rep max front squat.

Dead-lift 10/5/5/amrap
10@50% 1rm
5@65% 1 rm
5@70% 1 rm
amrap@75% 1 rm

21-15-9
front squat 45kg/30kg
T2B

Front squat
5/5/3/3/1
Add weight to each set working to your heaviest single

Squat 10/5/5/amrap
10@50% 1rm warm up set
5@65% 1rm
5%70% 1rm
amrap@75% 1rm

Strength

2RM Squat

Then:

2 x 20 speed Squats

*use same successful weight as last session for both sets

Weighted pull ups 5x4x80%