For Quality
3×8
Cossack Squat w/Contralateral Support
Sumo KB Squat
Wide Grip Strict Pull Ups

Sumo Deadlift
5 x 3 (1 pause + 2)

5 Sets (AA)
:15 Sprint
:30 Moderate
: 15 Sprint

rest :90

Back squat 5×3 @ %80

15 min EMOM
:45 row
20 RKBS
5 Overhead squats

Front squat complex
Pause/ 1 1/4 / full

3 Rounds AA
:20 on/ 1:40 off

In 10 min:
10-20-30…
KB Box Step Ups
20-40-60…
Double Unders

-rest 3 min-

In 10 min:
10-20-30…
Push Ups
KB Swings

-rest 3 min-

EMOM 10
1. :40 Side Plank L
2. :40 Side Plank R

3 Sets for Quality
:14-:21 Ring Dip Hold
8-12 RNT Lunge
4-6 Weighted Lateral Step Up

9 minute AMRAP
12 Russian KB Swing
9 Goblet Squat
6 Hand Release Push Up"

Press 1RM

3 sets
4/3/2/1 strokes
5 UB Turkish Get Ups

30 BW Back Squats

1 Mile Run
30 T2B