Strength

Take 5-8 min to build up the weight

E2MOTM 10 min (5 rounds)

5 Back Squat at 70%RM (RM=1 REP MAX)

5 Overhead squat 20/15kg

At the start of every 2 min do both movements, then rest

Metcon

AMRAP 12 min

5 Push-ups

10 Overhead Squats – unbroken 43/30kg

15 Box Jump Overs

Level 1: Handstand Pushups, Overhead Squats 52/38kg, High Box Jumps

Level 2: RX

Level 3: Overhead Squat 30/20kg, Low box Jumps

Level 4: Front squat 30/20, Low box walksovers