7 min AMRAP
7 front squat (42,5 kg/ 30 kg)
7 kettlebell swing (24 kg/ 16 kg)

Bike 5 min
Row 5 min

5 min

5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squat

With Cardio machines :
40 sec easy - > 20 sec moderate -> 10s fast
rest 20-30 sec and change machine.
Row, ski and air bike / bike erg. Repeat 6 rounds total so 2 times each machine.
then some overall streching for your body about 5-10 minutes and start workout

6 rounds
1.5 min moderate pace
2.5 min easy pace
rest 30 sec
rotate row, ski, bike, row, ski, bike.

then 3-5 minutes rest

2x10 sec all out sprint on each machine, rest 2.5-3 min bwn sets.
rotate row, ski, bike, row, ski, bike.
so 2 times 10 sec all out sprint with machine.

My row paces 1.46-1.48 and 1.58-2.00
My ski paces 1.51-1.53 and 2.02-2.04
My Assault bike paces 64-65 rpm and easy 59-60rpm

Take score also on top speed on sprints!

Ring Bicep Curls: 4 x 8-10. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1A) Shoulder press 5x3x80%
1B) russian twist 5x16

4 Sets of Deficit Clean Pulls
Set 1: 3 @95%
Set 2: 3 @95%
Set 3: 3 @100%
Set 4: 3 @100%
- Stand on 20/25kg plate
- Rest 2min btw sets

3 rounds for quality:
20m heavy sled push @155kg
10 GHD back extensions @20kg (2 sec pause)
20m heavy bag carry @70kg
10 weighted GHD sit ups @20kg
20m heavy sled pull @125kg

Accessory Work
3 rounds
10-12 double db z-press @ light weight
10-12 double db farmers hold step back lunges
10-12 double db romanian deadlifts
rest as needed

Cool down
2-3 min light cardio
1+1 min forearms streching
1+1 min calf streching
1+1 min hamstring strech

Strenght
Deadlift 3x5 @40-50-60%
Hang Power Cleans 3x5 reps@40-50-60%
Push Jerks 3x5 reps @40-50-60%
rest 2 min bwn sets

Metcon
Every 2 min for 10 minutes (5 sets)
6 Power Cleans
6 Front Squats
6 Push Jerks
Women use 35-45 and Men 52.5-65kg on barbell
Total repetions is 30 reps on each movement. Singles on Power Cleans and then go for unbroken squats and straight to push jerks.
If need to, then drop the barbell after last front squat and little break, power clean and then for 6 push jerks.