10 E2MOM

A1) Front Squat
Sets: 5
Reps: 3
Load: 80-85% (try to go straight across)
Tempo: 1.0.X
Rest: minimal

A2) Strict Press (clean from floor before start)
Sets: 5
Reps: 5
Load: 75% (try to go straight across)
Tempo: X
Rest: until next 2 minutes is up

B1) 8 Min AMRAP

500m row check-in, then
1, 2, 3, 4...
155/105 Thrusters
205/140 Power clean

Guide for weight: you should be able to do a triple of the thruster and power clean unbroken

C1) Pistol squats (alternating)
Sets: 3
Reps: 10
Load: BW
Tempo: 2.0.2
Rest: 60

Progression: 
Standard alternating pistol
Elevated heel pistol
Counterbalanced pistol (with plate or KB)
Split squat (3x10 each leg)

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