30-45min for Quality, go by feel

1) 3-6 D-Ball/Sandbag Squat
Clean *
2) 20+20m Single Arm Farmers
Carry
3) 5-10 Rower Pike-Up
4) 1-2 Rope Climb
5) 3-5 High Box Jump
6) 400m run or 2min machines

RPE 3
* work with what you got. If you
don't have appropriate loading,
you can do Ground to Shoulder
or heavy hang power cleans

1RM deadlift with snatch grip

Push jerk 2 reps
3s pause in dip and catch

A: Bench Press 5rm
B: Strict pull ups 3set
C: Seated Shoulder press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3set
F: Db biceps curls dropset x3
G: DB Shoulder flys dropset x3

amrap15
300 m ski
1 wall walk (with a twist)
-every round add one wall walk

Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds

10 -8-6-4-2

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

Press complex
7x every 2 min
1 Strict Press + 3 Push Press @50% of 1rm Jerk

Front Squat

3 x 3 @ 95%

6x3 heavy weighted pull-ups, 2-3 rest between sets.