A. Overhead squat
9-7-5-3-1
Squat every 3:00, build to a heavy single using rep scheme from above

B. 2-2-2-3 minute intervals
30 weighted russian twist
15/12 cal row
Remaining time OHS 35/25kg
*rest 2:00 between intervals

A. Seated shoulder press
*build to a heavy single @ RPE 9-10

B. For time:
4-3-2 rounds of ”Cindy”
4-3-2 Thruster 75/50kg

A. Bench & Deadlift
8 bench press
8 deadlift
*every 4:00 x 4 sets
RPE 7-8 on both movements

B. 3 rounds for time:
200m run
15-12-9
Front squat 60/42,5kg

A. Every 90s x 5 sets
1 power snatch + 1 squat snatch
*stay around RPE 7-8/10 all sets

B. For time:
21-18-15-12
Power snatch 35/25kg
Pull-up

AMRAP 20 W/Partner:
20/16 cal row
Max distance farmer carry while partner rows
-Rest 5:00-
AMRAP 15:
12/10 cal row
Banded push-up plank hold while partner rows

A. 10-8-6-4-2 overhead squat
*add weight as reps descend

B. AMRAP 20:
30/24 cal machine
30 alt. curtsy lunge 22,5/15kg (goblet)
60 double-unders

A. Z-press
*build to a heavy single @ RPE 9-10 in 10:00

B. For time:
30-25-20
Burpee box jump over
5-5-5
Power clean 100/70kg