A: Bench press 5rm + 2x5@90%
B: Strict pull ups 3set
C: Seated leg press 3set
D: Seated hamstring curls 3set
E: Cable triceps extensions 3set, variera grepp

A: Hang squat clean 5x3
B: Hammer leg extensions 3set
C1: DB Incline Bench Press 3set
C2: SA DB rows 3x10
D: DB Shoulder flys 3set

A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Chest To Bar Hold hold for max time.
Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 2x36/28kg: 1x 5 mins

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load

Benchpress amrap @90%

9 sets of Power Clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

For time : ( Partioned as liked )

40 RMU
80 Calories Row
120 Wallballs

TC 20

A,
Zercher Squat 1x1

Use the heaviest weight you can for the set.

15 min to build up to a heavy single for the day

B,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE 7/10 and work for a consistent and steady pace.

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

5 rounds of:
500m Skillmill Run
Rest 45s
300m Skillmill Run
Rest 30s
200m Skillmill Run
Rest 2mins