Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

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Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

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For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

EMOM 12

1 Min : 12 Cal Bike Ergo + Max Hang Power Clean 50kg
2 min : 30 DU´s

Single Squat Snatch

6 x 1 x 85 - 95%

A1: SA Lat pull downs 3set
A2: SL hip thrusters 3set
B1: SA KB Rows 2set
B2: Jane Fondas 2set
C1: DB forward leaning reverse flys 2set
C2: Rkb swings 2set
D: DB biceps curls 1xMax

Row 6min max m / 1H db devils press 22,5/15 amrap 2min
2 min rest
C2 bike 6min max m / 2H db thruster 22,5/15 amrap 2min
2 min rest
Ski 6min max m / t2b amrap 2 min
2 min rest
Echo bike 6min max m / 2H db C&J 22,5/15 amrap 2min

Can adjust the ratio f.ex. 3/1/1

Result A: tot meters
Result B: reps

20 cal echo / assaultbike
10 db snatch 22,5kg
10 target burpee
50 du / 100 single

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Kettlebell thruster
2. Kettlebell push press
3. Kettlebell front rack lunge