3x5 @85% 5RM

Oddx3/same weight
Evenx1/build up

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech

Bench press 5x2

5x5 /3min
80-85%

Rest day
50 min massage

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.

Front squat 3 RM, then 3x3 @ 90%

3min amrap
15 TTB
15 OHS 40/30kg
Amrap row for cal
3min rest
3min amrap
12 TTB
12 OHS 45/32,5kg
Amrap row for cal
3min rest
3min amrap
9 TTB
9 OHS 50/35kg
Amrap row for cal
3min rest
3min amrap
6 TTB
6 OHS 60/40kg
Amrap row for cal