30-20-10

KB swing 20kg
Box Jump 24'
Push-up
Sit-up

Open Gym 12:15 post if coming

Barbells from hell
30/20 Cal row
10 Front squats 70/55
30/20 Cal row
20 Shoulder to overhead 60/45
30/20 Cal row
30 Power clean 50/35
30/20 Cal row
40 Overhead squats 40/25
30/20 Cal row
50 Thrusters 30/15

3 Rounds For Time:
240 Meter Run
15 Air Squats
10 Push-ups

A: Weighted ring chin ups Supinated 5x3, amrap sista setet
B: SA lat pull Downs pronated 2set
C: SA kb rows 2set
D: Rkb swing 10x15
E: DB biceps curls 1xMax

2k Row
200 Double Unders
75 burpees
For time

Back Squats
Set #1 – 3 Back Squats @ 80% of 1RM Back Squat
Set #2 – 1 Back Squat @ 85% of 1RM Back Squat
Set #3 – 3 Back Squats @ 80% of 1RM Back Squat
Set #4 – 1 Back Squat @ 88% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squat @ 91% of 1RM Back Squat
Set #7 – 3 Back Squats @ 80% of 1RM Back Squat
Set #8 – 1 Back Squat @ 94% of 1RM Back Squat
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

3 rounds e2 min
1 min ski erg pace 900 Cal
45 sec max mu

4 Rounds for Quality, 1 min rest between movements

10-12 Pull-ups
7-12 Ring dips
10-12 Push press
10-12 Push-ups

AMRAP 8 minutes of:
30 Double-unders
4 Ring MU
4 Squat Snatch 60/40kg
4 Bar-facing burpees