Mave
130kg
5x5

Echobike
20min
215cal

Seated shoulder press 7x5

A: Snatch, light weight speed focus
B: Deadlift 5-5-5
C: Sissy squats 2set
D: Dips 3xMax
E: Assisted strict pull ups 1xMax
F: Db biceps curls

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg

Toes to bar 5 x 10

For time

Run 400m
7 HSPU + 7 Overhead squats 42.5/30 kg
Run 400m
7 HSPU + 14 Thrusters 42.5/30 kg
Run 400m
7 HSPU + 21 Power snatch 42.5/30 kg
Run 400m
7 HSPU + 28 Clean & Jerk 42.5/30 kg
Run 400m
7 HSPU + 35 Toes-to-bar

A,
D-Ball Ground-to-Block, pick load: 3 x 1 min / 3 mins

1 min of work followed by 3 mins of rest for 3 intervals.
Score is the total reps performed in all of the intervals.

B,
Farmers Carry 1-1-1-1
30m each
Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
Partner A:
60 Double Unders
30 Push-ups
20 Thrusters,43/29kg
Partner B:
Kettlebell Farmers Hold, 24/16kg

D,
Complete as many rounds as possible in 6 mins of:
Hip Extension Hold, 30 secs
20 Russian Twists
10 L/10 R Paloff Press, pick load

-2 wall walks
-15 t2b
-20cal ski
-20 db snatch 22.5kg

"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min