4 sets of 8 + 8 of Single Leg GHD Back extension. Start with the weaker leg.

Front Squats

5 reps @77,5%
3 reps @82,5%
2 reps @87,5%
5 reps @80%
3 reps @85%
2 reps @90%

A,
Zercher Squat 7-7-7-7

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

B,
For quality:
2x max rep Glute Ham Raises
Belt Squat Step-up, pick load, 3x 1 min
3x5 Weighted Pull-ups, pick load
2x15 Strict Press, pick load
1x20 Dumbbell Pull Overs, pick load

C,
3 rounds for time of:
10 Bench Press 93kg/61kg
Row, 500 m

Goal: sub 10 mins

D,
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 15m
10 L/10 R Lateral Med Ball Throws, pick load

Sandbag Bear Hug Carries- heavy load

I go you go
2000 m row
100 box jump
100 kbs
100 sit up
100 air squat
100 up&down

3 rounds

6 weighted pullup
6 weighted dip

3x10 1 arm L-sit shoulder press

Clean 3x1

50-40-30-20-10

1. Kaloreita soudussa
2. Burpeita

Max effort axle deadlift
(5-4-3-2-1)-1-1-1
2min rest
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Hemträning
For time
10-20-30-40-50 rkb swing
5-10-15-20-25 push ups

5 rft
21 wall ball 12 kg target 2.5m
18 alternating dumbell snatch 24kg
15 box jump 60cm
12 ttb