Wednesday Jun 29

Front Squat 1RM

Warm Up


3 rounds

30s Easy-mod-hard


7 Pause air squats

7/7 Banded monster walks 


2 sets

5 Front rack elbow rotations

5 Tempo Front squats @5s down

3-5 Broad Jumps 


Front squat


Score: weight

Scaling Options


Every 2 min for 14 min

2 Front Squats @ Heavy 


7 rounds for time

14 TTB

7 Overhead Squats @ 50/35 KG

200m Run

TC: 21 mins

Score: Time

Scaling Options


14 Lying Knee Tuck

7 Overhead Squats @ unbroken

100m Run


14 Toes to Eye Level

7 Overhead Squats @ 40/30 KG

200m Run

RX +

Every 3 minutes for 21 minutes

14 TTB

7 OH Squats @60/40 KG

200m Run 


3 sets

30M Death march

60 sec Weighted Wall sit 

Death march:

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