Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
:15 work :15 rest :15 work :15 rest x5
hammer curls
rope slams
bench press
body builder to step up

Finisher
100 bicycles
1:00 min samson stretch per

1 min hold x 4

4 rounds for quality

5-10m handstand walk
6 hanging L-tuck

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

Single Squat Snatch

6 x 1 x 85 - 95%

EMOM 12

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

A: E3mom for 12min
Max rep Strict HSPU

B 6min amrap
12 burpees over bar
12 ohs 40/30

5 Rnds

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

Rest as needed btw movement

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!