5X185
3X210
13X235

Sled Pulls:
60m w/ 45lbs on sled
60m w/ 90lbs on sled
70m w/ 90 lbs on sled
140m w/ 45lbs on sled

5x5 Deadlift

6-10 intervals of 180 sec on-120 sec off, alternating between A1 and A2.

A1.
In a 3 min window 400 m run, then in the remaining time AMRAP of ladder 2-4-6-8-10... toes to bar, burpee (goal to finish round of 8)
A2.
In a 3 min window 500 m row, then in the remaining time max rounds of 6 pull ups, 9 push ups, 12 boxjumps or. 5 Handstand Pushups, 10 Pistols, 15 Pullups (goal to get as far as possible into the second round)

21-15-9 reps of Push Presses and Pull-ups

Warm-Up
Dynamic Stretching + Some Jumping Rope

Strength
3x5 Single-Leg Hip Thrusts + 5 Ring Dips
3x10 Russian KB Swings (25kg)
Left Arm Isolation Work (5kg Plate)

Cooldown
Some Jumping Rope + Static Stretching

5 Shoulder to Overhead
10 Burpee Box Jumps
15 Toes to Bar
20 WallBall
30 Double-Unders
AMRAP in 15 Minutes

For time

1-10 t2b
5 box jump burbees 30"
10-1 KB thrusters 20kg

3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses

Barbell - 50/35kg

Snatch Complex:
1-1-1-1-1-1-1
Snatch
Hang Snatch
Heaving Snatch Balance
(all - squat snatches)
OHS

Each rep consists of the above 4 movements, weight should be increased each time the complex (rep) is completed.

9 min AMRAP

12 KB Thruster
12 KB Tempaus vuorokäsin
12 boxjump