Work up to heavy 6RM Shoulder Press
+
2x8 @85-90% of 6RM

4 Rounds
10 Ring Dip
10 Gorilla row (KB)
AHAFA / YGIG Round

Back Squat, work up to heavy 2RM
+
2x4 @85-90% of 2RM

Back squat 2x2x85%, 2x1x90%, 1X95%, 1x97%, 1x100-105% if 97% felt easy.

AMRAP 17

Athlete A ) Bike 20/15 calories
Athlete B ) Row 20/15 calories

Score : Full Rounds

4x5 Back Squat @77,5-85%

For time :

10-1 Overhead Squat 42,5/30kg
24 Double Unders

TC 15

Work up to heavy 3RM Back Squat
+
2x5 @85-90% of 3RM

Every 4min for 3 rounds
12-14 alt. back rack reverse lunges (2-3 RIR)
8-10/side supported DB/KB row

CONDITIONING

40-60min aerobic exercise of your choice

Or

45min with machines.

5-4-3-2-1min

Row
Bike/Airbike
Ski

First 5min each, then 4min… No rest between movements. Go by feel, RPE 2-4.