Find a heavy set:

power clean
hang clean
front squat

R5JC

1x5 70%
1x5 75%
1x5 80%
1x5 85%

1x8 65%
1x8 70%
1x6 80%
1x6 85%

2 rounds of
20 power snatch 35kg
20 burpee

2 rounds of
20 Push jerk 40 kg
20 single leg V-UP

2 rounds of
20 squat cleans 50kg
20 burpee

2 rounds of
20 cal row
20 single leg V-UP

Time Cap 45 min

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Pull Up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 230 between sets

1) Row 14
2) WB 12
3) DU 40
4) V-up 5+5

For time:
3 rounds of:
20/16cal Row
Rest 1min btw rounds
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
1 rounds of:
40/32cal Row
Rest 2min
-- then --
2 rounds of:
30/24cal Row
Rest 1:30
-- then --
3 rounds of:
20/16cal Row
Rest 1min

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets