500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

Bench Press
1x5 at 55%
2x5 at 60%
3x5 at 65%

rest as needed

A.

Box squat 3 x 5 (70%/max and fast)

B.

Hang clean technique, if technique is sufficient find max hang clean

C.

Every other minute, for 10 minutes

1 min 10 Hang power clean (50/30kg or lighter)
2 min 14 Knees to elbow or leg raises

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Ring Row

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises

3 x 5
Focus on technique.

5 x 3
Focus on technique.

Try to do all sets at same weight.

AMRAP 12

20 GTOH w/ Plate 20/15kg
15 Squat w/ Plate 20/15kg

Rest 1:00 Between Rounds.

Back Squat, Tempo 2 sec. Down

3-3-3-3-3-3

Send Off 2:30

4min amrap
8 air squat
3 x 7m shuttle run
3 burbee