3 rounds for quality of:
8/8 Single Leg Tempo Box Step Downs
Max Copenhagen Plank L+R
- Rest 1-2min btw rounds

For time:

30-20-10
Medicine ball GHDSU 20/14p
15-10-5 m
Barbell Front Rack Lunge

Barbell : 60/37,5kg

TTB

3x ME UB

For time :

60/45 Cal Ski
45 Bar Facing Burpees
100m Hs Walk

TC 15

EMOM
Floor bench w db
Bear hug carry
Squat
Squat carry
Rest

Rest xxx

AMRAP 5
6/9 cal bike
6 burbee over line

Every 30 sec x 10
1 clean + split jerk @50%

Every 45 sec x 10
1 clean + 2 split jerk @50%

Every 1 min x 5
1 clean + jerk @60%

E3mom
2x cluster

A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

Benchpress amrap @90%

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load