5 Rounds:

21 Wallballs 20/14
18 Alternating Dumbbell Power Snatches 50/35
15 Box Jumps (24″/20″)
12 Toes to Bar”

15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight)

10 minutes with consistent pace:
Bike for meters, every 500 m perform 10 m quadruped crawl.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m perform 12 KB swings (24/16 kg).

4 minutes rest

10 minutes with consistent pace:
Ski for meters, every 400 m perform 10 goblet squats and 20 s passive hang.

6x3
Rest 2min...

A,
Back Squat 3-2-1-3-2-1

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

B,
Complete as many rounds as possible in 15 mins of:
15 Deadlifts @43/30kg
12 Back Squats
9 Push Press
9 Handstand Push-ups
12 Pull-ups
15 Box Jumps @60/50cm
Goal:3+rounds

C,
Each for time:
Row 1000 m
Row 750 m
Row 500 m
Row 250 m

Rest 1:1 between efforts.

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

A: Back squat 10x5 Amrap rpe7 sista setet
B: Strict hspu 5xMax
C: Leg extensions 2set
D: Dips 2xMax
E: Triceps push down 1set

10 x 2 hang power clean

80-90% every 2 min

Push press
1x6
1x12