On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar

Deadlift 5-3-2-1-1-2-3-5/ 3 min rest

Go heavy!

4 sets of 2 bench presses

Power Snatch

1 x 60%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 60%

Power Clean & Jerk

1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x60%

Warm up
2 rounds
1:00 bike@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD

Metcon
Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
200-300m run OR 15/12 calories of ski or bike
8-10 butterfly/kipping pull ups (unbroken set)
10 wall ball shots @20/14lbs
10 ghd sit ups OR V-UPS
200-300m run OR 15/12 calories of ski or bike
1-2 rope climb
5+5 kb hang snatches @light/mod weight
5+5 single arm ohs with same kb

Cool down
Whole body foam rolling around (spend about 10 minutes

4 rounds for time:

20 cal row
7 ghd sit-ups
7 hang power cleans
5 push jerks

VX7A

Go heavy 1 RM

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

A: Bench press 4x5
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Powell raise 2set
C2: BB skull cruschers 2set

20min emom

1. Thruster 10 reps 40kg
2. Echo bike 10-12 cal