A: Back squat 5-5-5+
B: Clean high hang pull 2-2-2-2-2
C: Chest press 4set
D: strict pull ups 4set

3 Rounds For Quality
200m Row (slow)
200m Row (fast)
10 Air Squats

3 RFQ
15 Pallof presses each side
15 DB Bench press 25kg
max pushups

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run 2 miles or for 20:00
record distance

Finisher
15 side plank punch thru per
1:00 quad stretch

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,
Run 1 mile

FQ:
15-13-11-9
Barbell rows @80kg
Romanian Deadlift
Sandbag Bench press @150lbs

9 - 7 - 5 - 3 - 1 strict ring dip

Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

3 sets of front squat

1. 9 rep
2. 6 rep
3. 3 rep