For time :

5 Mile Echo Bike

Every 2 minutes ( Starting at 0:00 )

250m Ski

10 DL 70kg
15 HRPU
5 T2B

Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row

Finfd your 1RM

3-3-2-2-1-1-1

Go every 2:30

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

A: push ups 3x20
B: DB biceps curls 3x12

A1: push ups 6x12
A2: SA Kb rows 6x8-10
B: Db biceps curls 1xMax
C: Banded OH triceps extensions 1xMax
D: SA Db Shoulder flys 1xMax

4 rounds for time:

5 db squat snatch R
10 box jumps
5 db squat snatch L
400m run

@20 kg db

A: Bench press 5x3, amrap sista setet
B: Strict pull ups 3x10
C: Seated Shoulder press 5x6
D: SA Seated rows 3x10
E: Assisted Strict chin ups 2x6
F: Triceps push downs 1xMax