A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set

Back squat 10-10-Amrap
+
Clean pull 5x2

10 rounds

5 front squat @60kg
5 pull-up
5 push-up

Target time 12 min

30s on, 30s off;
Assbike
Situp
Box-O Burpees
Bar MU
1 min rest

21 - 15 - 9

Thrusters
toes to bar

Static lunges 8-8-6-6 per leg
(8 rep right leg, 8 rep left leg,
8 rep right leg, 8 rep left leg,
6 rep right leg, 6 rep left leg,
6 rep right leg, 6 rep left leg)

6 Rounds For Good Health:

10 Box Jump Overs 60/50cm
10 Pull Ups
10 KB Swing 24/16kg
10 Walking Lunges
10 Toes To Bar
10 Push Ups
10 Back Extensions
10 Wallball 20/14lbs
10 Burpees
10 Cal Ski Erg

For 20 minutes:
400m run
20 box jumps
400m run
20 push ups

Wear a weighted vest.

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM

*Run 400m

• 1x
  60s. Spider lunge w/teistä
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• Run 200m

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Handstand Active shoulders

• Mobility...

• 2x
  4 Power snatch
  6 HSPU