2min AMRAP deadlifts at 100/70 kg

Amrap 9 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

2 mins rest

Amrap 9 mins
3-6-9-12...
T2b
Wall ball@9/6kg

2 mins rest

Amrap 9 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

5-7km run

8, 7, 6

Deadlift 10rm

*tc ~20min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

EMOM 40

Machine 1
Machine 2
Machine 1
REST

CHOOSE CALORIES & GO?

All out? Maybe

Pace? If it feels like?

Just go.

3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row @ moderate hard
+
Build up to workout weight on thruster/power snatch
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees
– Rest 0:30 –
200m Row
4 Handstand push-ups
8 Box jump
– Rest 0:30 –
10 Toes-to-rings
500m BikeErg

Run intervals

800m @ 5km pace, rest 3:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

600m @ 3-5km pace, rest 2:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

400m @ 3km pace, rest 1:30
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

200m @ 1 mile pace, rest 1:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

From 60% Of 1 RM to heavy (not max)