Hang Clean (just above knee): 1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85% – rest as needed

21-15-9
Dead lift (95/65)
Power clean
Push jerk
Front squat

6 rounds:
20 OH Squat
15 Bar Facing Burpees
10 HSPU
Rest 1 min between rounds

Back Squat
150

Overhead Press
105

Deadlift
165

3x3@75%

35m Farmers Carry 2*65kg
2 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
4 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
6 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
8 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
10 Shoulder to Overhead 70kg axle

4x metcon day
Every metcon for time in given timecap and the rest of the time recovery before next one.
00:00-15:00
5rounds
10x thruster ub 42,5kg
10x burpee
15:00-30:00
3rounds
5x strict hspu
8x c2b
16x pistolsquats alternating legs
30:00-45:00
4rounds
10x hang power snatch ub 42,5kg
15x boxjumps 60cm
45:00-60:00
50 du
20cal row

Skating for 80 min
17 km
12.5 km / h
No HR data

Find a heavy 3 rep strict press in 10 minutes

4 rounds (rest 2 minutes between rounds)
6 press 75% of strength (120#)
8 box jumps 30"
14 cal row

five minutes of work, one minute rest, 4 times
- 10 press ups
- 10 jump squat
- 10 mountain climber
- 10 jump lunge
- 10 v-sit
- 10 burpee
Repeat until beep