A) 4 Sets for quality:

A1) 8/8 Pistols

A2) 20m KB Carry - 1 KB (heavy) suitcase hold, one bottom up (not so heavy) - switch ea round

B)  EMOM for 16 Min 

Even: 15 ub WBS

Odd: 20m bear crawl 

17.30 Gymnastics

A. 10 Rounds for quality of:

3 Skin the Cat

10 Table Rocks

B. 5 Rounds for quality of:

10 Anatomical Push Ups

10sec. Inverted hang

18.30 Weightlifting

1. Front squat

1.1 Establish your daily 4RM.

1.2 Do five additional sets of four reps at 90%.

2. Deadlift

No straps, no belts. Use mix grip. I want you to use your strongest mix grip in the first set, the weakest mix grip in the second set and alternate for every rep in the third/last set.

You have to lower the barbell slowly and explode on the way up. I do not want you to smash the plates into the ground on every rep. Control is key. Make sure that your upper body is slightly tilted forward in the top and the hips neutral not opened. Forget about the hips and focus instead of stretching your legs while keep a slight upper body tilt in the top.

2.1 Ten reps, touch and go, strongest mix-grip.

2.2 Ten reps, touch and go, weakest mix-grip.

2.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

3. Split Jerk

3.1 EMOM for 10:00 - 3 Split Jerks