15 min of technique work

then

EMOM 8
3-6 Pull-overs
6-10 Deficit push-ups

4 Rounds for quality

8+8 Landmine Press
8+8 Landmine Row
8+8 Landmine Twist

AHAFA
YGIG / Round

Deadlift ( Deadstop )

2 Sets Of 10 ( 50 - 55% )
2 Sets Of 8 ( 55 - 60% )
2 Sets Of 6 ( 60 - 65% )
2 Sets Of 4 ( 65 - 70% )

Go Every 3:00

Front squat

7-5-3
7-5-3

(E2,5MOM/ 2-3reps in tank)

Air squat

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Max reps strict pull-ups

3 x Wallwalk
8 x Overhead Squat
10,20,30,40,50,60 x Double Unders
6 Rounds, For Quality

back squat
2 x 8
2 x 6
- leave two reps in the tank
- rest 3 min btw sets

Back Squat

Find 2RM in 22 minutes