A,
Log your best Back Squat 1 rep max lift.

B,
For quality:
Monostructural Cardio, 5 mins
35 Alternating Box Step-ups
35 Ring Rows
35 Russian Kettlebell Swings, 16/12kg
Monostructural Cardio, 5 mins
35 Alternating Reverse Lunges
35 AbMat Sit-ups
35 Push Press, pick load
35 Good Mornings, pick load
Monostructural Cardio, 5 mins
35 Goblet Squats, pick load
35 Perfect Push-ups
100 Plyo Skiers

Monostructural Cardio- Row, Bike or Jog (Easy)

Goal: Complete at RPE 6/10

C,
3 rounds for quality of:
10 Prone Snow Angels
20 Banded Face Pull
Rest as needed between sets.

No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold

4x10 penkkipunnerrus.

A: Bench press 5rm + 3x5@90%
B: Lat pull down rows 4set
C: Db Incline bench press 3x8
D: Seated SA transversal rows 3set
E: Straight bar over head triceps extensions 3x8

Penkkipunnerrus:
1x10
1x15

4 sets of 20: benchpress.

5x5 varoilla

3x
1 min easy row
5 push up
7 ring row
20s. HS hold

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EMOM 12
30s. Du's
4 Deadlifts
4 Handstand Push-Ups

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Option 1
107/75kg

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Option 2
75/52kg

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Option 3
50/40kg

A: Ring dips 5x5
B: SA Kb press 3x3
C: Push ups 5x10
D: Banded OH triceps extensions 3set

E2momx10
Odd:Boxsquatx8rep+1leg RDLx6+6
Even:Upright rowx12+1arm side lateral risex6+6

mark boxsquat weights