Build to Heavy 3 of Front Squat.
Barbell taken from rack or floor.
Time cap 12 minutes. This is not all time PR, just go up on weights and get heavy set of 3 reps.

10-9-8-7-6-5-4-3-2-1
Deadlift 55-65%
Tuck Up
For Time

4 - 5 rounds

10 hang power clean
15/12 cal assault bike or 40 m sled push

• all out efforts!
• rest as needed between efforts

strict pull ups 3xmax rep

EMOM10 w light

Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean

EMOM10 w light

2 Push Press
2 Push Jerk
2 Split Jerk

AMRAP 8 / YGIG round

12 alt. Double KB step back lunge (2 x 24/16kg)
12 Fatbar deadlift (2 x 30/20kg)

Front squat,build to heavy 1 rep in 20 mins
goal is to get 8-10 sets total.

4 rounds, each round is 2 minutes:

• 250 m row
• AMRAP burpees over the rower

Two minute rest between rounds

50 Air squats
40 Double unders
30 Push-ups
20 Pull-ups
10 Burpees
20 Pull-ups
30 Push-ups
40 Double-unders
50 Air squats

Burpees are done with hand touching the bar!

21-15-9 reps for time:
* Front squat (42,5/30kg)
* Burpee
* Pull-up