EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.

4x9min (6min at 90-95%, 3min at 95-105%) 3min recovery between

5x8 75% From last workout 8RM

30min AMRAP: “McGhee”

Rx
5 Deadlifts (125/87,5 kg)
13 Pushups
9 Box jumps

Scaled
5 Deadlifts (100/65 kg)
13 Pushups
9 Box jumps

Eazy
5 Deadlifts (80/50 kg)
13 Pushups on knees
9 Box step ups

10 x Every 2:30

10 Deadlift 80/60kg
30 Double unders
500/450 bike Ergo

Result is total working time.

90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch

AMRAP 15' OF:
20 DOUBLE DB SHOULDER TO OVERHEAD 2× 22.5/15 - 15/10
10 TOES TO BAR
5 MAN MAKER

10 RFT

Row, 250 m
Bike, 15/12 cal
Rest 1 min

Athlete Notes:
Aim for this piece today is that over the course of the 10 rounds you should increase the intensity gradually. I would aim to increase the speed every 2 rounds with round 9 and 10 being the fastest.

Accessory Work: AMRAP 10

L-Sit Hold, 25 secs
10 Pike Leg Lift Overs
20 Weighted Hanging Knee Raises, pick load

Write load in comment section

Kyykky 2x1x85%
-lämpöjen ohessa linkkarit 5x5

Penkki 2x1x85%
-lämpöjen ohessa facepulls 5x20

Maastaveto1x85%

A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy