Shoulderpress 9RM

Back squat 3 RM, then 4x3 @ 90%

Basic Endurance 60 min. Choose one.

Run/Bike/Ski/Swin

3 rounds “Alexander”
31 Back squats
12 Power cleans

Power snatch 4x3 reps

For quality:
8 ring push ups
14 back extension
10 rear delts
20 cal Xebex bike

Lunge Flow video

"Foot Locker"
5 Rounds:
15 toes to bar
15 wall balls (30/20)

Directly into...

5 Rounds:
15 power snatches (75/55)
15 overhead squats (75/55)

Kilos:
wallball 13/9
barbell 34/25

For time: (split up however you like)

30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
100 Wall Balls(20,14)
100 Pull-ups
200 Double Unders(300 singles)
10 x Rope Climbs

Then immediately start:

4 rounds:
15 Thrusters(45,35)
15 Kettlebell Swings(53,35)
15 Box Jumps(24,20)

4 min EMOM 5 x thruster 30 kg,40 kg,50 kg,55 kg,60 kg,65 kg