5 x 3 tempo squats – 3- 0 – 1
3 seconds down
no rest in hole
explode out
at 50% of 1rm
focus on position and speed

buy in 20 strict pullups
then barbell at 50/35kg
20 push press
15 power snatch
10 goblet squats 32/24kg
5 x burpee ctb
3 bear complex
and then back up ladder
5 burpee ctb
10 goblet squats
15 power snatch
20 push press
time cap = 12 mins