2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@88%, jerk-%, rest btw sets 2min

3 Rounds for time

400m Run ( 500m Row/SkiErg, 1000m BikeErg )
8 SB over the shoulder @ 68/45kg
12 Bar muscle-ups
16 SB Squats @ 68/45kg

Time cap. 16:00

Overview. This is a long, gritty one where you need to pace well not to burn out before you finish.
Strategy. Your main goal is to keep moving and stay consistent with the run. A good starting point for the run is your 5km pace (so you don’t start off too hot). The SB over the shoulder are singles by default, keep a good/consistent pace but don’t rush (make sure you’re breathing).
The aim with the muscle-ups is to break them to 1-2 sets. If you’d need to do more than that from the 1st round, choose an option from below to keep the stimulus. Break them up though before you hit failure as it’ll take longer to recover. Make sure to have a good position for the SB on the shoulder before you start the squats and then try to keep them unbroken if you can (but not at the cost of going to failure).
Once you finish the last squat, your goal is to just get your legs moving on the run (even if taking a few walking steps first), then build up to your pace again as you recover a bit.

6 sets of:
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk
Sets 1-2: @75% 1RM Clean & Jerk
Sets 3-4: @80%
Sets 5-6: @85%
- Rest 2min btw sets
- Pause in receive for 2sec

Amrap 15

3 Power Snatch 60%Max
9/10cal Machine
15 Wallball

EMOM 15 (0:40 work / 0:20 recovery)

1) Handstand walk in 7.62m segments
2) Single-leg squats, alternating
3) Rope climbs

• Add rest minute after rope climbs IF needed to maintain good quality Intent. Build your movement capacity. Do the 1st few rounds focusing on a good flow on the movements, then (if you can) speed up for the last 2-3 rounds.

Movement options.
HSW → Choose a drill from movement prep to practice
Single-leg squats → Single-leg squats to a band → High box step ups
Rope climb → Pulls to standing from the floor

Warm Up
2 rounds
2 min air bike/row/bike erg
10 burpees
20 step back lunges
:45 plank hold

Strenght
Sledge Push 2x20meters + 3x10meters
rest 1-2 min bwn sets
Dumbbell Bench press 2x10reps + 3x5reps
rest 1-2 min bwn sets
Dumbbell Deadlifts 2x10reps + 3x5reps
rest 1-2 min bwn sets
start with different stations (about 12-15 min station)

Metcon
Tabata with burpees at 80-90% effort.

Front Squats

3-3-3-3-3-3

Go Every 3:00

4-5 sets:
8 Hip Thrusts
30-45sec Sorenson Hold
- Rest 2min btw sets

Z press 3x10

Shoulder Press

6 Sets of 5

Go Every 2:30