A.) Every 3 minutes
Back Squat
4-3-3-3-2

-building up and last double should be V*

B.) 4 sets (each for time)
40 DU
10 OHS 50/35kg)
5/4 Ring MUs

Rest 1 min

C.) Amrap 10 min
Max meters on bike erg

-every 2 minutes perform:
5/3 strict HSPU
10 WB shots
-start with Strict HSPU & WB shots

-try to find a pace which you can maintain.

D.) Recovery circuit 3 rds:
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side