A. Front squat
Build to a moderate set of 6 @ 20×1 tempo in 12 minutes

B. EMOTM 10:
1.1 power cleans
*Stay moderate in load. Perfect form.

C. DB death march
5×50’; Rest as needed
*https://www.youtube.com/watch?v=2o_lal2jpQc

D. 5 rounds for quality:
5-8 strict toes-to-bar
30s/leg hold in bottom of pistol
10 glute-ham raises

E. 3 sets @ 95%:
100m sprint
-Rest 90s
+
(Rest 5 min)
+
3 sets @ 95%:
10s prowler push – light and fast
-Rest 90s
+
(Rest 5 min)
+
3 sets @ 95%:
100m sprint
-Rest 90s