30sec ON, 30sec OFF:
1) Row
2) Box Jump over
3) Shuttle Run

3 rfq:
30 hollow rocks
30 supermans
15+15 kb side bends

Record reps, sets, rest and weight for this movement.

1600m Run
50 x Thruster @ 20kg/15kg
30 x Pull Up
1600m Run
25 x Thruster @ 20kg/15kg
15 x Pull Up

For Time

5 rounds:
10+10 KB Snatch (24/16kg),
10 Russian Twist with a plate (20/10kg)

7-5-3

3 Pause Front Squat

10 seconds in bottom position
Light weight
3 Pause Front Squat

5 seconds in bottom position
Medium weight

3x2 reps Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets.
Use weightplates under heels (about 2,5cm).
Lift from rack.

In 12 Minutes:

1 Back Squat

Start at empty bar and work up to heaviest single for the day with good form.
Add 10-20kg for every set, until getting close to max.

Advanced:
1 Back Squat

Start at empty bar and work up to heaviest single for the day with good form.
One lift EMOM until reaching max.

AMRAP 7 minutes:
2-4-6-8-10-12-14-16..(+2) reps
Power Clean 50/35kg
Front Squat 50/35kg
Push Press 50/35kg

8/8 1- Arm DB Press
Rest 60 seconds
Max Hanging Shoulder Shrugs with 2 sec hold at top
Rest 60 seconds

3 rounds