A) 5×2 Front Squat @20×1
Building with each set to a heavy double
rest 2:00-3:00 between sets
B) 16 Min EMOM
1. 5 HPS + 5 OHS (95/65)
2. 6-8 Burpee box jump over
3. 100m run + 4/4 DB HPC + OH
4. :30 Hard row
C) Core
10sec hollow hold
5 v-up
10sec hollow hold
5 hollow tuck
rest 1:00 x 5 sets
D) 12min AMRAP
21 Cal AD
15 DL (155/105)
9 burpees