Strength

5 sets

1 tempo front squat ( 5 seconds down 3 seconds pause)

1 front squat

60/65/70%

‘Jack Daniel ‘

Rx

For Time:

1,000 Meter Run

50 Thrusters (65/45)

30 CTB Pull-Ups

For Time:RX+

1,000 Meter Run

30 Squat Snatches (115/85)

21 Bar Muscle-Ups

Body armour

3 “Giant Sets”:

9 Romanian Deadlifts

15 Weighted Glute Bridges

27 GHD Sit-Ups

Rest 2:00 between sets.