Buy in 20cal assault bike

AMRAP 15

10 OHS 45/35kg
12 Front rack lunges 2xKB 20/16kg
20 Hollow rock

Buy out 20cal assault bike

A,
Back Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
5 rounds for time of:
Suitcase Lunge @24/16kg L 7,5m /R 7,5m
25 Kettlebell Swings @24/16kg

Goal: sub 12 mins

C,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load

Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

Static Lying Leg Crossover Stretch
:90 seconds/side

Pigeon Pose
:60-:90 seconds/side

Back squat amrap @80%
+
Snatch pull 5x2

PK sykkeellä juoksua

Animal walks 8min
+
4rfq
5 Kipping HSPU, 3sec excentriskt
Armgång i pullup-riggen
10 lateral splitsquat/Cossack squat/carders ben

WU
6-8min.
10x jumping jack
10x air squat
10x lunge
10x sit up

50 cal row
10 clean 60kg
30 t2b
10 clean 70kg
30 pull up
5 clean 80 kg

1min max effort target burpees

Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

Snatch balance
rep mid weight

3:00 easy run, row or bike
Then normal warm up

Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold

WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull

*25:00 time cap