5 x 5 back squat

• leave 1-2 reps in the tank
• rest 4 min btw sets

Every 1,5 min for 9 times (3 times each)
set 1 - Rowing 12/15 calories (sprint, go hard effort)
set 2 - DB squat snatches x 6-10 reps
set 3 - toes to bars x 10-20 reps

do db power snathes if you have mobility issue.
we dont want to do muscle snatches with dumbbell.

9 x KB tater 24/16
6 x Box jump 60/50
3 x Wall climb

Finisher: Run 1K

3 - 10 Strict Pull-ups

3x (3x 40s work/40s rest)
power clean 70/45kg (drop and go)
double db push press 45/35lbs
sled push

*each working set is for max reps
*about 4 minute rest between rounds

Turkish get up

• find heavy for both hands

4 x 2 min on / 2 min off:

30 du / 45 su
3 wall climb
+ AMRAP of KB Swing @ 24/16 kg

EMOM14

Odd: 5 touch and go push jerk (bar from the floor)
Even: 2 weighted pull up

• seven sets each

For time:
70 front squats 70/50kg
- every time you re-rack the bar, do one wall climb

Advanced:
70 front squats 70/50kg
clean the first rep, wall climbs go 1-2-3-…

Tc 12min

TABATA
Hollow Rock
Plank Hold