For time :
30/21 Cal Bike Erg
40 Burpees To Target
30 One Arm Devils Press 22,5/15kg
TC 9

Back Squat

Find in 22 Minutes Paused 2RM. Pause on bottom 1 sec.

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

AMRAP 40

100 Box Step-Ups
100 Cal Any Machine
100 Air Squats
100 Sit-Ups

EMOM24
10/8 cal echo bike
8 box jump
8+8 DB Snatch

DU:T
Crossit

Deadlift 4x5 + 1x5

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM

For load