21-15-6
Pull-ups
Box jumps L/M
Rest 2 min
12-9-6
Chest to bar C2B
Box jumps Xl/L

A,
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
3 rounds for time of:
10 Ground-to-Overheads @43/30kg
Shuttle Run, 200 m (4x 50 m)

Once you complete the 3 rounds, ride the bike or row at a moderate to strong pace till the clock hits 15 mins.

Goal: sub 6 mins

C,
5 rounds for quality of:
Double Kettlebell Farmers Hold @24/16kg 20 secs
Rest 10 secs
Double Kettlebell Front Rack Hold 20 secs
Rest 10 secs
Double Kettlebell Overhead Hold 20 secs
Rest 10 secs

5 Rounds for Time:
15 DB Bent-Over Row
200m Run
9 DB Thrusters

Back squat 6x6

Overhead squat 6x6

1 sec pause at the bottom
Rest 2-2.5min btwn sets

12min. amrap
10x Sumo deadlift high pull
10x reverse lunge w/ KB/DB
10x hollow rock
10x box step up

WU
tabata
air squat
plank
+
2rds
6x sumo deadlift high pull
6x reverse lunge w/KB/DB
6x hollow rock
6x box step up

E5MOM x 5

Run 400 m
4 pulls ups
8 push ups
10 air squats

160 min
Warm up for 10 min

1.WL
Every 20 s. for 20 lifts:
Clean
- 55 kg

2.Metcon
5 rounds 3 min on/1 min off:
Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
7 OHS 60/40 kg > 35 kg
14 Box jumps
Max effort Row for meters
Reps: 240, 278, 283, 280, 314

3.Strength accessory
A. Strict pull ups 4x10
- 2x10 + 2x10 with blue band

B. 4 sets:
10 shoulder press 20 lbs
8+8 single arm DB row 45 lbs

C. 3 sets:
15 side lat raise 10 lbs
21 bicep curls 15 kg

D. EMOM12
1) 10 strait leg DB DL 45 lbs
2) 8+8 bulgarian split squat 25 lbs
3) 10 hamstring curls 5 kg
4) Rest

E. 3 sets:
8+8 bicep curls with pause 20 lbs
15 KB heel elevated goblet squats 20 kg