500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

5-3-1 Back Squats, 72/77/82% 1RM, rest between sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Back Squats, 77/82/87% 1RM, rest 2 mins between sets
-- Rest 4 mins --
5-3-1 Back Squats, 82/87/92% 1RM, rest 3 mins between sets

45 min PK
1200 m machine
100 rope jumps
20 mountain climbers
30s plank
30s+30s side plank
20 russian twists
30s hang from the bar
24 ABR
20 air squats
5 jeffersson curls

3 Rounds
1:45 On 15  sec Off
Calories Erg Or Jump Rope
Amrap 10 Kb hang power cleans (5+5) + 5 goblet squat
Calories Erg Or Jump Rope
Amrap 10 sit ups+ 10 toetouches
Calories Erg Or Jump Rope
Amrap 10 banded tri. ext + 10 banded curls
*Total 36min

-6 shoulder press
-1-2 rope climbs
-rest

Warm-up:: 3x3min Assaultbike with increasing speed, 1 min mobility between rounds, movement wu for burpee + c2b

A: 3xEvery 4 min:

21/18 Cal Assault bike
10 bench over burpee
10 c2b

Fast assault + steady pace on burpees + unbroken c2b

Cool-down: Easy assault for 10 min + 10 min mobility

snatch segment pull
3x3
@ 120% of 1 rm

For quality:
7 mins of:
5 L/5 R World's Greatest Stretches
5 Inchworms
10 Cossack Squats
5 Strict Ring Dips- 2 secs negative
-- then --
5x3 Seated Box Jumps- increasing height each round (ensure appropriate height for you)
With the seat height, have it set up so that your knees are right at 90 degrees.

---

Strict Press 10-8-5-5-5
Rest as needed

3 rounds of:
Choice Machine, 1 min
8 L/8 R Single Leg Kettlebell Romanian Deadlifts
5 L/5 R Single Arm Kettlebell Bottoms-up Press
16 Banded Face Pulls

---

1x [ 1 Overhead Squat + 1 Pause Overhead Squat + 1 Overhead Squat ], pick load

Every 2:30 for 12:30

5x AMRAP 3, 1min rest between

AMRAP3
3 deadlift @100/70kg
6 toes to bar
9 push ups

Weighted Box Step-Ups ( Dumbbells or Kettlebells )

4 x 10 ( 5 each )

Go Every 3:00