A. Front squat
*build to a heavy 2
**then 3×2 @ 85-90%

B. For time:
300 double-under
75 shoulder to overhead
30 weighted box step-up 60/50cm
-35/25kg

A. Floor press & Pull-up
Build to a heavy 4 floor press in 4 sets
*perform 4 strict pull-ups after each set
**new set every 4:00

B. For time:
400m run
20 burpee box jump 60/50cm
200m run
20 reverse lunge 60/42,5kg in back rack
400m run

A. Low hang squat clean + Front squat + Jerk
Every 90s x 8 sets, all sets same weight

B. AMRAP 12:
3 hang squat clean & jerk
6 toes-to-bar
9 deadlift
-75/52,5kg

A. Romanian deadlift & Z-press
4 rounds, 1:30 rest between rounds, RPE 7-8/10
10 romanian deadlift
10 dual dumbbell z-press

B. 4 rounds of:
25 push-up
50 double-under
25 kettlebell swing 24/16kg
50 double-under

A. Front squat
Build to a heavy 2
*then 2×2 85-90%

B. For time:
1600m run
120 air-squat
80 sit-up
40 pull-up

EMOM 40:
1. 15/12 cal row
2. 15 wall ball
3. 13/11 cal bike/ski
4. 5 power clean 85/60kg

A. Floor press & Pull-up
Build to a heavy 8 floor press in 4 sets
*Perform 8 strict pull-ups after each set
**New set every 4:00

B. EMOM 16:
1. 6+6 bulgarian split squat
2. 10 ring row
3. 10 incline push-up
4. 10 weighted sit-up