10 Rounds For Time:
5 DB Power Clean & Jerk (KB)
7 Push-Ups
9 Broad Jumps

5 rounds:

400 m run
15 OHS kepillä/ Ilmakyykky

Deadlift with pause 5 sets:
1. 10
2. 8
3. 6
4. 4
5. 2

Back squat, 5 set:

1. 10
2. 8
3. 6
4. 4
5. 2

8 rounds:

1) Echo bike
2) Bench press x 5 (increase weight if you can, no maxes)
3) Ring row from box x 10
4) HSPU x 5
5) Rest

8 min AMRAP

8 x Dumbbell snatch (22,5 kg/ 15 kg)
8 x Kettlebell swing (24 kg/ 16 kg)

3-4 rounds
:30-45 sec
GHD supine hold
GHD hip extension hold
Rest 1.5min

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