55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 90% as your max and take the above from that
Post Amrap in comments

12 min AMRAP
200 m Run
12 Front Squat 50/35 kg

5x Push Press

AMRAP 8

2-4-6-8-10...

Box Jumps 24/20"
Dumbbell Hang Snatch 22,5/15kg

EMOM 30

1. 8-12 US Swing
2. 8-10 Ring Rows / 3-6 Pull-ups
3. 5-10 OHS (light barbell)
4. 20-40sec Hollow Hold
5. Rest

Upper pull / Lower Squat
Every 2:00 x 3
10/10 One armed Ring Row
6/6 Pistol Squats

Every 5 minutes for 30 minutes (6sets)
15-20 wall ball shots
10-15 kbs
5-10 burpee pull ups
dont use over 3 mins to complete full round.

Front Squat
3-3-3-3-3
2min Recovery

Lunge & Back Squat

6 x ( 3 + 3 ) Lunge + 4 Back Squat

Moderate / Heavy

SO 3:30

10 x E90SEC

odd: 5 deadlift
even: 40 m kb front rack/ sandbag carry

• 5 sets of each!