75 min
WU for 15 min

1.Weightlifting / not done

2.Strength

A. Alternate (1 set of each for 4 rounds)
A1. Front squat (aim for the highest % that you can do with good form), rest 1 minute before A2
1 x 5 @ 78-80% 60
1 x 4 @ 80-82% 62.5
1 x 3 @ 82-84% 65
1 x 5 @ AHAFA 65
A2. Weighted dip @ AHAFA, rest 2-3 minutes before A1
1 x 8 / 5 kg
1 x 6 / 7.5 kg
1 x 4 / 7.5 kg
1 x 8 / 7x5 kg

B. Deadlift (aim for the highest % that you can do with good form), rest 3 minutes between sets
1 x 8 @ 73-75%
1 x 6 @ 77-79%
1 x 4 @ 81-83%
1 x 8 @ AHAFA

C. Alternate (1 set of each for 4 rounds)
C1. Turkish get-up – 4 x 3/side @ AHAFA, no rest – move straight to C2
2x3/ side @ 8 kg

3.Cool down
A. Bike for 5 minutes at very easy pace