For Time:
10 Front Squats (80% Heavy Single)
30 Calorie Echo Bike

21-15-9:
Squat Snatches 43 / 29 kg
Strict Ring Dips

EMOM 30 (6 rounds)

1) 12/9 cal row
2) 10 medicine ball clean @9/6kg
3) 3-4 wall walk / 5 mittarimato
4) 12 medicine ball box step ups @9/6kg
5) rest

Parasympathetic Breathing
15 Breaths
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every 5 min x 8 rounds for consistency:
8 DB burpees
8 DB push presses
16 sit ups
250/200 m row

Shoulder press 5 RM, then 3x3 @ same weight

AMRAP 12:
9 Burpees to Target (6")
35 Double Unders

A,
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 60% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 65% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM
Power Clean & Jerk 1x2 at 70% 1RM

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

Scaled Version:
Adjust to lower weight if necessary

B,
5 rounds for quality of:
Farmer Carry, pick load, 30m
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Overhead Carry, pick load, 15m

Rest as needed between rounds. Athlete chooses loading.

Goal is unbroken each round.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Tempo Ring Push-up

Tempo 3 secs up and down.

4 rounds of
- 500m row
- 500m ski

5 x 5 pull-up 1RIR

Weighted Reverse Lunge

4 x 14

Use Kettlebell or Dumbbells

Send Off 2:30