Strict double KB presses 4 x 10 as heavy as form allows

EMOM 10
30 seconds of farmers carry
2 X 24/32

Squat snatch
10 sets of 3
2 second pause in the catch.
If you miss a lift, do it again.
Do not exceed 70% of 1RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
on the 4:00 x5
400m run
15 mb sit-ups 16/12-*20/14

gym goat(7)

ft squat(12)
3x3 across @70% of 1rm

Finisher
2 min IT stretch
40 v-ups

20 min run at 7% incline

Bench press Wendler 531 week 1

For time

• 100 Push press 50kg/35kg (other holds handstand)
• 150 Box over jump 60cm/50cm (other holds bar 80kg/50kg in front rack)
• 100 cal Row (other holds plank)
• 50 Synchronized burpee

Timecap: 30min

• All sets with same weight
• Rest 2min btw sets

Back squat
4 x 3
AHAP

3 rounds for quality
15 s frog stand
15 s L-sit
10 ring dips
8 HSPUs