Alternating lunges 5 sets of 6

2 rounds:
10 Banded 90° Floor To Overhead
10 Banded Floor Presses
10 Side Lying ext.rot. presses (fist higher than elbow) L+R
20m KB Bottom Up OH Carry L+R
10 Standing KB Hip Flexor Curls L+R

9' AMRAP
12 KB swing
9 box jump
6 ttb

squat bottom pos. plate raises to OH 3x5

frontsquat 3x5 @rpe 6 T:41X0

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

For time:

Buy in: 50 cal assbike

Accumulate 50 C&J 60kg
EMOM 3 burpee pull-up
And 3 T2B

Buy out: 800m run

Back squat

3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well

Alternate B1/B2

B1. Strict press, rest 2:00 before B2

3 Sets of:
1 @ 88-92%1RM

– Rest 0:20-0:30 –
6 @ 72+%1RM*

B2. Strict pull up, rest 2:00 before B1

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

Deadlift, rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7
+
1-2 x 6 @ 85-90%H3

Every 3 mins x 10 sets
Alternate btw :
A)
6 strict burpee pull up
12 Alt. Dumbell snatch @22,5/15kg
24 abmat sit up
Remaining time is rest!

B)
6 Single arm cluster (3/3) @22,5/15kg
12 box jump @60/50cm
24 dumbell Pull through
Remaining time is rest!