For time:
500 ski
500m row
1000m C2 bike

GO FAST !

Front squat - 8x3 @ 88% (up wt on last set if you feel good)

Warm up:

3 Rounds:
20 Pass through
6 - 10 Scapula pull
10m Walking lunges
10 Turkish sit up with plate

"Filthy Fifty"

FOR TIME;
50 Box Jumps (60/50cm)
50 Jumping Pull-ups
50 KB swings (16/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 GHD Back Extensions
50 Wallball (20 lbs/14 lbs)
50 Burpees
50 Double unders

Tc 40min

In 20 minutes:

Push press 5 x 3

• rest 150sec between sets

3 x 3min AMRAP

Ring Dip
HSPU
Push-Up

Rest 3min between sets

Score total amount of reps!

Find your 3 RTM Back Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:

Back Squat

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM:
63%
72%
81%

*Add 5 kilos to the weight you counted from last time and count from that now. So if your 1rm is 100kilos and you counted your percentages from that last time - now you count from 105. 
If you have no clue about your weights try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

Three rounds of:

• Row 1000 meters
• 50 Burpees
• 50 Box jumps, 24 inch/20 inch or 60 cm/50 cm box
• Run 800 meters

In 15min:

Back squat 3 @ 70%, 2 @ 80%, 3 @ 75, 2 x 1 @ 85%

For 7 minutes

• 10 + 10 single arm kb swing
• 20 steps bw walking lunge

And then with partner:

• accumulate 2min L-sit and 2min heavy weighted plank