Deadlift
Every 2 Min x 5 sets
- 5/5 1 1/4 bulgarian split squat
- 5 Jump squats
- 3 Dead stop Deadlift

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!

3 Rounds Not for time:
12 Bench Press @ bodyweight
9 Strict Chin ups - use a band if needed
9 Ring Dips

Rest 2:00 between sets

10 Rounds For Time:
3 Power Snatch @ 185/125
5 Ring MU (or 6 Toe To Bar if no RMU)
200m run / 500m bike

Front Squat
EMOM × 10 Min:
3 Front Squat @ 72-77%+

Pressing Jerk Balance
4 sets of 3 @ 35-40%
focus on getting your front foot out as far as you can as you punch yourself under the bar

Then

Jerk
Every 90 seconds × 7 sets
1 Push jerk + 1 Split Jerk @ 75%-80% of best Jerk

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

18min max distance assault bike
Starting @ 0:00 and every 3 minutes complete 10/7 cal ski

Rest 4 minutes

18min max distance row
Starting @ 0:00 and every 3 minutes complete 6burpee box jump overs (24/20 in)

6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS

5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER

4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH

3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER

2 MIN AMRAP*
MAX CAL ROW

1 MIN AMRAP*
MAX BURPEE BOX JUMP OVER

Dumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch

*2 minutes rest between AMRAP's