PCl (HB/BKN)
50/4x2 60/3 65/3 70/3 75/3x4
28kg 33kg 36kg 39kg 42kg

FSQ+J
50/4+4 60/3+3 70/2+2 75/2+2 80/(1+1)x4
30kg 37kg 43kg 46kg 49kg

Weighted planks
3 x 30s
25, 40, 40 kg

20 calorie row
30 wall balls (20/15)
20 toes to bar
30 box jumps (24/20)
20 SDHP (105/65)
30 burpees
20 push press/jerk (135/95)
250m Run

8, 7, 6, 5, 4, 3, 2, 1 burpees
do 10 jumping lunges between sets

Clean and Jerk Ladder:
you have 50 seconds to complete two clean and jerks; 10 seconds to move to the next station:

75-95-105-115-135-155-165-175....

Buy in:
20 KB SDHP, 1 pood

3 rounds for time:
12 burpees jump over bar
15 front squats 95#
21 kb swings, 1 pood

Cash out:
20 KB SDHP

*Max time given = 12 minutes

10-8-6-4-2 Back Squats, increasing weight

65-85-95-105-115

Front Squat 3 RM

12 minute AMRAP, ladder of:
2 Push Press 115 lbs
2 Toes to Bar
4 Push Press
4 Toes to Bar
6 Push Press
6 Toes to Bar
...

Double Unders (3 rounds of 30 reps)
Ring Dips (3 rounds of 6 reps)

5 Rounds for Time

2 MU (6 Pull Ups/6 Ring Dips)
10 Squat Snatch @40
25 Push Ups

Scaled MU for Pull Ups/Ring Dips