Rower Seesaw Plank: 3 x 4-6 3s in 3 out. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For Time [13 Minute Cap]:
10 Reps @ 55%

8 Reps @ 63%

6 Reps @ 72%

4 Reps @ 80%

2 Reps @ 88%

10 Rounds For Time:
5 Bar Muscle-Ups
3 Clean & Jerks 61 / 43 kg
10 Bar-Facing Burpees

Time Cap: 25 Minutes

5 x AMRAP 1

Max Rope Climbs

Rest 2 min.

For time:

100 Double Unders
50 Cal Bike Erg
5 Squat Cleans
80 Double Unders
40 Cal Bike Erg
4 Squat Cleans
60 Double Unders
30 Cal Bike Erg
3 Squat Cleans
40 Double Unders
20 Cal Bike Erg
2 Squat Cleans
20 Double Unders
10 Cal Bike Erg
1 Squat Clean

BB: 102,5/70kg ( Teens 85 / 57,5kg )

( 18 - 30 )

6 - 8 Sets :

1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
5 Hr Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS
then..

1:00 Push Ups + 2 x Shoulder Tap
1:00 Walking Lunges
1:00 Hollow Rocks

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps

A: SA Kb press 4x5
B1: SA Kb rows 3x12
B2: Push ups 3x18
C1: DB powell raise 2set
C2: Banded over head triceps extensions 2set
D: SA DB biceps curls 2x8

Death by complex: e2mom 1 squat clean + 1 hang squat clean.
Weights 20-30-40...
Result is max weight done.