5 rounds for time:
21/16cal Row
15 Double DB STOH 2x20/15kg
9 Burpee Box Jump Overs 60/50cm

Back Squat

5 x 5 Climb in weight each Set.

SO 3:00

3 rounds for quality:
15 Glute Bridges
15 Banded Good Mornings
20m Sandbag Bearhug Carry 60/40kg
- Rest as needed between rounds

Rive ja työntö

4 x 4 V.2/120s

Accumulate
-at 0:00-
75 wall balls@9/6 kg
EMOM: 7/5 calories echo bike/ row/ski
(start with the bike)

-rest until 10:00-

-at 10:00-
50 toes to bar
EMOM: 7 target burpees
(start with the burpees)

-rest until 20:00-

-at 20:00-
20 man makers@2x22.5/15 kg

Total Timecap 30 mins

(Scale down so that you have about 30 seconds each round to accumulate repetitions. Time cap in each interval: 8 min.)

Tempaus

3 rounds for quality of:
10 L/10 R Banded Single Arm External Rotation Pulls
10 L/10 R Banded Single Arm Internal Rotation Pulls
8 DB IYTs
10 L/10 R SA Bottoms-up KB Press

Rest as needed between rounds.

4 sets of Hang Clean Pull

Set 1: 3 @90% 1RM Clean
Set 2: 3 @95%
Set 3: 2 @100%
Set 4: 2 @105%

Hang position is above the knees. Work on full extension through the toes and shrug. Use straps if you have them.

A,
WEEK9
Back Squat 1x5 at 75% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x1+ at 95% 1RM

Rest as needed between sets.

B,
Complete as many rounds as possible in 9 mins of:
6 Clean & Jerks@84/57kg
3 Front Squats
3 Shuttle Runs 30m

Goal: 5+ Rounds

C,
3 rounds for quality of:
10 Snow Angels
Waiter Walk, pick load, L 15m/R 15m
20 Face Pulls

2-3 rounds

Rest as needed between rounds.