4 Rounds

10/8 Cal Row

10″ + 10″ Passive Hang Single Arm

8/6 Chin Ups

12 Front Squat (Empty Barbell)

Deficit Deadlift

Every 90″ x 8 Sets
5 reps @67% 1RM – 1st & 2nd rep tempo 3.1.3.1

Back Squat Pulse 1 1/4

Every 90″ x 6 Sets

5 reps @55% 1RM

Double Kettlebell Front Rack Thruster

Every 90″ x 6 sets

8 reps @2×16/12kg

For Time – 12′ CAP

40 Cal Assault Bike

30 Pull Ups

20 Thruster @50/35kg

10 BMU or 20 C2B

8′ Work Time

5′ Row – 30″ Easy / 30″ Stiff Legs
5′ Assault Bike or Bike Erg – 30″ Easy / 30″ Fast pace

Front Squat

Every 90″ x 5 Sets

4 reps @67% 1RM – 1st and 2nd Tempo 3.3.X.3

Split Jerk “BTN”

Every 90″ x 5 Sets

4 reps @75% 1RM

3 Rounds of:

30″ Max Effort Deadlift @100/60kg
30″ Max Effort Pull Ups
30″ Max Effort Double Dumbbell Hang Squat Clean @2×22.5/15kg
3′ rest b/rounds

Yoga “Clean & Jerk Barbell” Routine

3 Sets of
5 Muscle Clean
5 Front Squat
5 Hip Squat Clean
5 Push Press
5 Push Jerk
5 Split Jerk

Power Clean

(1 + 1) x 7 sets – Start @50% 1RM and build up by feel

1′ rest b/s

Over Head Squat

Find 3RM in 20′ – Start @45% 1RM Snatch

For Time

5 Rounds
12 Axle Bar Deadlift @45/25kg
9 Axle Bar Hang Clean
6 Axle Bar STOH