Set 1 : 5 Reps @ 70%
Set 2 : 3 Reps @ 75%
Set 3 : 1 Rep @ 80%
Set 4 : 5 Reps @ 75%
Set 5 : 3 Reps @ 80%
Set 6 : 1 Rep @ 85%
Sets 7 - 9 : Build to heavy Single

Rest 2 minutes between Sets.

5 rounds for time:

5 devil’s presses
12 cal Echo bike

R5JC

In 15 mins complete:
5 rounds of:
8 Burpee box jump @60/50cm
16 alt. DB Hang Snatch @22,5/15kg
32 Double under/64 single under

Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

REST 3 mins

In 15 mins complete :
5 rounds of:
8 alt. DB box step up@22,5/15kg @60/50cm
16 incline push up on box
32 air squat

Remaining time : max rep box jump over @60/50cm

10min Row
EMOM10: 5-8 T2B
10min AB
EMOM10, alt. btw: 4-6 Strict HSPU, 5m HSW
10min SKI
EMOM10: 30 DU, every other min start with 5 Burpees

EMOM x10

1) 20-40 DU

6 x 3 min AMRAP, rest 1 min

A.
12 cal erg
20 air squat
ME burpee

B.
12 DB snatch
20 reverse lunge
ME shuttle run

3 Rounds :

2:00 Bike Erg
15 Banded Pull Apart
0:20 HS Hold
7 Push Ups
10 Hollow Rock

3 rounds for quality:
1) Box step down, 10 reps each leg
just touch the toe on the floor, use full ROM for knee and hip
DB on the opposite side
2) 7 strickt press behind the neck
find your scapulars
3) 8 seal row AHAFA

21-15-9-6

Db snatch @20
Wallballs

Each round 1 ropeclimb

3 rnds for quality
7 deficit push up
20 hollow rock
2 turkish get ups e/s