Sumo Deadlift 5 RM, then 3x3 @ same weight

75 Power snatches @35kg/25kg

20min. EMOM
1. 14x KB/DB hang clean
2. 14x KB/DB swing
3. 10-25x up down
4. rest

Ski
Row
Bike

One minute each. First, choose duration (21-60min) then choose pace. You may choose one minute rest after each round.

Maintain same pace through the workout.

Leave pace & duration on the comments!

WU
tabata
air squat
KB/DB swing
+
3rds
4+4 KB/DB hang clean

Every 2 min x 15 sets:
1 rope climb
2 wall walks
20-30 double unders

Mix the order of movements through the sets.

A.
For time:
1km row
75 wall ball
50 burpee over parallette
25 burpee pull-up (bar mu/ring mu)

B.
For time:
50 ab-mat sit up (ghd)
25 hspu
50 t2b
25 hspu

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)