Back Squat 5,3,1x 75/85/95%

“LAST MAN STANDING”
Divide in groups by starting weights:
RX: 60/40kg
L1: 50/35kg
L2: 40/30kg

EMOM: X push press x 1 (males add 5kg on the minute, females 2,5kg)
Then
EMOM: X front squat x 1 (all add 5kg on the minute)
Then
EMOM 7: (RX: 20 wb, L1: 15 wb, L2: 12 wb)

AMRAP 20 min

20 Box jumps, or 500m row
10 Front Squats 60/40kg starting from the ground (no racks)
20 GHD Situps, or V-ups

4 Rounds for time;

2 x Stairs (800 Meter Run)
16 x Strict Chin-Up
20 x Dumbbell Walking Lunges @ 70’s/50’s

20 minutes with climbing weights.
One Power snatch, two second pause under and above The knee
Then
EMOM 10
2+3
Two Power snatches + three hang Power snatches

EMOM for 24min:
Min1 - 5 x Thrusters (go heavy)
Min2 - 10 x Strict pull ups
Min3 - 15 x Box jump overs

1 MU = 3 c2b + 3 ring dips ( absolutely no rubber band) or 6 ring rows + 6 push ups

overhead squat 5x5

4 min Max Double Unders