15-20min, Build to Days Heavy:
5 Snatch Grip Deadlifts

28' AMRAP w. partner
10 syncro burpee
20 box jump over
30 cal airbike
20 pull up
10 syncro alt. DB snatch @20/12.5kg

Bulgarian split squat 3x10/jalka

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