15-10-5 Reps For Time
DB Thrusters
Air Squats
Burpees

A: Triple jump x8
B: Bench press 3x5
C: Leg press 3x5
D: Strict pull ups 3xMax
E: SL Standing leg curls 3x5
F: Cable triceps push downs 1xMax

1) Front rack lunge x 10
2) Banded walk 45s
3) Deadlift x 10
4) Single leg hip thrust x 5/5

EMOM 20min

Daily max for

Power clean + hang power clean

For time

100 deadlifts, bodyweight
Every time you break do 20 cal row

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Use 10 minutes

Push press
1x6
1x12

Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight