9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

Back squat
2x8
2x6
2x4

Strict pull-ups with extra weight, two sets if six

A: burpee squat jumps 8x3
B: Seated hamstring curls 3set
C: Seated leg press 3set
D: Bench Press 3x3
E: Lat pull downs 3set
F: Biceps curls 3set

Swim:

Warm Up 50 - 100m easy

Main Swim:

6 x 200m

Rest 2:30 Between sets.

Cool Down 50-100m easy

Shoulder press 3x5
Penkki 3x8

100 cal assault bike (10min)
5X5 front squad every 2 min (10min)

15min or 6 rounds
Borzov walk with 10kg plate 10 m
Hands to toes abs 10
Db snatch 15kg 5+5

Benchpress 6x60 x3
Chinup hold on to top 10 s after every benchpress

50cal assault bike (cool down)

Kriger Training CF Specific: "Glassdoor"

A, for time:
- 30 burpee over rower
- 20/15 cal row
- 10 thrusters @ 70/47 kg

B, for time:
- 10 OHS @ 70/47 kg
- 20 m HSW
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 40/30 cal row
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 20 m HSW
- 10 OHS @ 70/47 kg

*5 min rest between A&B

5 rounds

15 banded strict pull-ups
12 box dips
8-12 single arm DB row

Then

15 banded tricep pushdown
15 barbell bicep curls

tempo squat snatch + squat snatch 6x1+1 @ moderate

9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO