8min AMRAP of your choice

Pick 1-3 movements, you make the rep scheme and RPE

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – Max calories on bike
Station 2 – 50 Double-Unders + 40 m quadruped crawl
Station 3 – Run 300 Meters
Station 4 – 30 sit ups + 30 back extensions

Rest the rest of the time.

On the Minute x 5:
5 Touch and Go Squat Snatches
Athletes Choice on Weight

Conditioning
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Every 4min for 3 rounds:
50 Air squats
40 Mountain climbers (1=1)
30 Lunges
20 Push-ups
10 Burpees

Scale the reps if you need to, so that you can barely finish!! Post times and try to get tem as close to each others as possible.

10-9-8-7-6-5-4-3-2-1 For Time of:

Deadlift 90/65 kg
Bench press 61/42,5 kg
Squat Clean 47,5/33 kg

Cap 25 min

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
heel grab
knee grab
side lunge
walking ft kick

Metcon/*Rx(18)
40-30-20-10
cal row or airdyne
200m run after each round

bench/strict(15)
5x2

gym goat(8)

Finisher
30 w raise
30 cuff iso
2 min lax ball shoulders
50 deadbugs
2 min IT stretch

Conditioning
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

Conditioning
27-21-15-9:
Calorie Row
Bench Press (135/95)
Chest to Bar Pull-Ups