Front Squats


increase weight each set

3 Rounds for time

30 Burpees

30 Pull Ups

30 Thrusters 75/55


EMOM x 12

Min 1: 12/10 cal row

Min 2: 6 Box Jumps

Min 3: 8 T2B

Min 4: 10 Wall Balls


Deadlifts 225/155

400 m run


0:00-8:00 Emom

2 Power Cleans @ 65%

10:00-18:00 Emom

2 Power Snatches @ 65%



unbroken OHS 95/65


*rest between sets*


3x4 Man Makers


Strict Press


Bent Over Rows


Split Squats


Hip Ext



1k Row

100 Double Unders

1 mile run

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