EMOM 10
Alternating:
30 DU + 10 USA Swings
8/6 cal Ski + 8 box jump overs 60/50cm
-you should have atleast 10 seconds of rest each minute, otherwise scale the reps

L1: 28/20kg
L2: 32/24kg

21-15-9
Thruster 30/40kg
Pull up

20 wallball,
10 burpee

Deadlift

1x2@75%
1x2@85%
1x1@90%
1x1@95%
1x1@100%
*
SO 2:30*

5 rounds
Dead Lift 1 rep 140/95kg
Strict pull up 1 rep
Dead Lift 1 rep
Strict pull up 3 reps
Dead Lift1 rep
Strict pull up 5 reps

Run 400m
21 Hang Power Snatch (40/30kg),
Run 400m,
15 HPS,
Run 400m,
9 HPS.
Target under 10min

Altrenate for 5 rounds, rest as needed:

5 Push Press RPE 4
5 High Box Jump

Squat Clean, AHAFA

4 set, 3 reps, Drop and Go
4 set, 2 reps, Drop and Go
4 set, 1 rep

Add loading after 4min and 8min.

Scale if needed.

Assault or Row

5 rounds,
30sec Max effort
Rest 4:30min

Push it to the limit!

3 Mins on: 2 off (6 Intervals)

A. Row 20/15 Cal
10 Burpees
Max sandbag to shoulder (use a bag/ball etc..65/45/40/20 keep it consistent

B. 20 snatches 30/20kg
15 Jumps over the bar
Max pull ups

Record reps on A/B and add to get score.