1. Squats 10×3 Front Squats, across 2. 3 RFT: 75 Double Unders 50 Air Squats 200 meter Run 3. EMOTM x 8 min Odd: 45 sec boat holds Even: 10 ring push ups    

1. Dead Lift 1RM 2. Squat 7×5 Front Squats, across 3. EMOMx 8  Even: 3 Squat Cleans – you choose the weight Odd: 20 Box Jumps (20/24)

You might be wondering….Why all the Squats? Well we’ve said it before and we’ll say it again – squats = strength. To quote the phrase above the Gym throne (toilet) SHUT UP AND SQUAT Enjoy your REST DAY.  Roll out those legs, you will need them tomorrow!

1. Strict Press Biathlon 800m Run 21 Unbroken* Strict Press, 95/65 800m Run 18 Unbroken* Strict Press, 95/65 800m Run 15 Unbroken* Strict Press, 95/65 *200m Run penalty must be completed any time the strict press is broken.

1. Squat 5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly. 2. “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall Balls