Back squat

8 @ 68-74% (2 RIR)
6 @ 74-78% (2 RIR)
2 x 4 @ 82-86% (2 RIR)

Rest 3:00-4:00 between sets

For time Scaled

3rounds:
200m run
8 ttb
6 squat snatch @40/30kg

rest 5min between workouts

3rounds:
200m run
2 rope climb
3 squat snatch @50/35kg

Target under 7, time cap 10min

10x
New start every 4th minute
21 Cal Row
15 Cal SkiErg
9 Cal Bike/Echo

Voima
E2MOM, 4 rounds
12 DL w/2kb's

WOD
For time: 
12-9-6-9-12:
goblet squats
12-9-6-9-12:
Calorie ergo

30 rounds for time:
Alt. Btw A & B
A)
12/10cal Row
8 Double DB Bench Press

B)
10/8cal AB
8 Double DB Bent Over Row

• Use the same set of DB's on both A & B

3 rounds
6 ring dips
10 heel elevated goblet squats
10 lateral delt raises

3 rounds
10+10 hamstring bridges
10 lying chest flys
10 front delt raises

4 rounds
12-14 wall push up
Barbell OH hold 20-30sec

In 10 minutes build moderate:
1 clean pull + 1 hang squat clean + 1 jerk
then
In 10 minutes build heavy:
1 squat clean + 1 jerk

Result is the heaviest set.

AMRAP 11

15 Wallball Shots
10 Kettlebell Swing
5 Push Press 40/30kg

4 Rounds

7-10 Ring Dip
16 Bicep Curls w/ DB`s

rest as needed between movements

8-10 Sets, Go every 1:00-1:30

1-2 Handstand walks 8m
Rest remainder of the time