STRONG

W/ A Partner Alternate Rounds
4 Rounds yo
SB Strict Press 10+ Reps
SB Push Press Max Reps
DB Curls Max Reps
Max Chin-ups

2-3 Sets
Rope Pull
DB Rows x 8-10 R/L

1 Round
Farmer Carry 50 FT
Farmer Hold Max Time
Rest 2 Min
Farmer Deadlifts x 5 Reps
Farmer Carry 50 FT
Farmer Deadlift Max Reps
Farmer Hold Max Time

1 Round
Heavy Sled Push 50 FT
Heavy SB Push Press
Rest 2 Min
Heavy Sled Push 50 FT
Heavy SB Cleans x 5 Reps
Heavy SB Push Press

STAMINA

EMOM x 30 Min
Min 1: 15/12 Cal Row
Min 2: 40 DUs
Min 3: 15/12 Cal Assault Bike
Min 4: 20 KB Swings

WEIGHTLIFTING

Hip snatch
2(3) warmup
4(3) go heavier

Hang snatch from knee-catch at parallel+ snatch
2(2+2)
3(2+1)
3(1+2)

OH squat (tempo-5 second eccentric)
-only barbell
5(3)

Snatch dead
4(4) 100%
SL step up (eccentric-dorsiflexion focus)
-5 second lowering
3(-)