Warmup

3 Rounds Not For Time

8 Dual KB Rack Squats @ 31X1 Tempo
rest 30sec
10m Lateral Band Walk/side
rest 30sec
30sec Ring Plank
rest 60sec

 Lateral Banded Walk https://youtu.be/zT09KKiAJ0w
 Ring Plank https://youtu.be/p3zS2AMqGlg
 Kettlebell Rack Squat https://youtu.be/U-8AxRHCr3M

A) Front Squat

1RM – On a 20min clock build up to a max for the day
*FILM FOR YOUR REFERENCE LATER
Demo video https://youtu.be/-iPN3LLg3Yo

B) Front Squat

Take 85% of the total weight lifting in part A max – then perform 1 set of Max Reps at a Strict 30X0 Tempo

Example

– Max Squat Part A = 100kg
– Load 85kg on the bar and perform 1 set for max reps
– Tempo reads as follows:
3 seconds Down
0 seconds Pause at bottom
X Up as fast as you can
0 seconds Pause at top 

*most key is that you maintain the tempo on the way down and you absolutely cannot stop movingwith a pause at the top. If you pause even slightly at the top the set is over. – Total reps listed 

*FILM FOR YOUR REFERENCE LATER
DEMO https://youtu.be/-iPN3LLg3Yo

C) For Time

Row 500m
15m KB Front Rack Walking Lunge 70/53lbs/hand
50 Double Unders
Row 350m
12m KB Front Rack Walking Lunge 70/53lbs/hand
35 Double Unders
Row 200m
9m KB Front Rack Walking Lunge 70/53lbs/hand
20 Double Unders

Double Unders https://youtu.be/3SN4_WAVwL8
Row  https://youtu.be/gON7XC5WxCM
Dual Kettlebell Front Rack Walking Lunge https://youtu.be/Xmfx1eZMKmY

Repeat Warmup

• 10min Assault Bike Easy
• *every 2mins get off and perform
• 5 Kneeling Jumps (scale to tall box jump)
• 15sec Ring Plank  
  
• Ring Plank https://youtu.be/p3zS2AMqGlg
• Kneeling Jump https://youtu.be/pSc_07Mp_6M
• Assault Bike https://youtu.be/YAehhfg3DD8

A) Seated Box Jump

build to a max height in 10 attempts
Demo video https://youtu.be/k-z2ftl1Z04

B) Power Snatch

in 12mins build to a max for the day
Demo video https://youtu.be/6bQ-a16HS3c

C) Back Squat

Speed Based – 10X1; 2,2,2,2; rest 3mins – These should be Fast and Snappy!
Demo video https://youtu.be/Rvy12jFLBFo

D) 3min AMRAP

Alternating Pistols Squats
*substitute box pistols if you still don’t have this skill down 
Box Pistol  https://youtu.be/1YpHOaOFpu8
Pistols https://youtu.be/SQPHJFHkNSg

E) For Time

• Row 100/80 Cals
• 100 Wall Balls 20lbs/14lbs to 10/9′
• 50 GHD Sit Ups
• 100/80 Cal Assault Bike
  
• *ATS 1 Benchmark 
  
• Row https://youtu.be/gON7XC5WxCM
• Assault Bike https://youtu.be/YAehhfg3DD8
• GHD Sit Up https://youtu.be/BJ1EDxUn1ZQ
• Wall Balls https://youtu.be/xMO8WZrZk-U