A,
Back Squat 7-7-7

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

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

3-4rounds

10-15 GHD hip extension
10-15 hollow rock

12 deadlift
9 overhead squat
6 hang power snatch
Barbell 50kg

Every 2:30 for 3 times

20 wall ball shots
20 KBS

Start new set every 2:30 minutes

3 Rounds For Quality
200m Row (slow)
200m Row (fast)
10 Air Squats

3 rounds partner wod
100 kb swing 28kg
100 shoulder press 30kg
100 box jump
100 abmat
100kcal assault bike

For time
Complete 150 cal Echo bike

Every starting minute 5 Burbee

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Strength:
10 mins to build upto a 3rm TNG clean
10 mins to build upto a 3rm Thruster

Wod: 4rds of 3 min on 1 min off
3 power clean@50/35
6 STOH@50/35
9 BJO@24/20"

Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.