5RFT

400m run
15 Snatch 40/30kg
15-12-9-6-3 Box Jumps 30/24"

21-15-9
hang clean 60kg/40kg
push up

Bulgarin Squat

4 x ( 4 + 4 ) w/ DB`S

Tempo Front Squat, 5 sec Down

5 x 3, good form. then loads.

10 Wallball (20/14lbs)
3 Power Snatch (60/40kg)

(Time cap: 10min.)

Warm Up for 15 minutes
1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
then
20 sec fast on each machine rest about 30 sec while switching machine.

strech overall and take easy for couple mins before hitting workout

Metcon
Workout about 40 minutes
9 sets ( 3 times each machine, row, ski and air bike, rotate)
1 min moderate + 1 min easy + 0.5 min fast + 1 min easy = 3.5 min total : Rest 1 min bwn rounds.
So you work 3.5 min straight with rower, rest 1 min , 3.5 min ski, rest 1 min and 3.5min air bike, rest 1 min. Repeat total 3 times!

My Paces with
Row
1.47-1.49 / 1.58-2.00 / 1.36-1.38
Ski
1.52-1.53 / 2.01-2.04 / 1.42-1.43
Air Bike
64-65 rpm / 70-73 rpm / 58-59 rpm

Accessory Work
3 sets of
3+3 TGU @moderate or mod/heavy
5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
7+7 windmill (controlled movement)
rest 1-2 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

EMOM 10

Even : 5 - 8 Ring Dip
Odd : 15 V - UPS

Weighted Pull Ups

4-3-2-1-2-3-4, AHAP

Bench Press

2 x 8 x 71%
2 x 6 x 78%
2 x 4 x 83%

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 cluster @80-85%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
emom 5
5 thrusters @60-65%

totally 90 thrusters and time for this workout is 29 minutes.
Barbell taken on floor. first rep should be "Cluster"