3 - 4 sets:

a ) 8 - 12 GHD Ab Rotations
b) 8 - 12 Weighted Hip Extension
c) 8 - 12 Banded Face Pulls

For time

Buy in 50 DU

33-27-21 valakyykky 35/50 kg, split anyhow
21-15-9 burpee over bar, syncro

Buy out 50 DU

TC: 10 min

With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

Back squat 4x7/2min rest
Go heavy!

Mixed intervals:

8 min amrap:
1,2 km hill trail run for time or max calorie row

rest 4 minutes

8 min amrap:
buy in: 800 m run or 40/30 cal ski
then
20 KB swings 24/16 kg
20 sit ups

rest 4 minutes

8 min amrap:
800/600 m bike
10 barbell SDLHP 30/20 kg
8 bar over burpees

Lunges 8-8-6-6-4-2

Front squat 1x3

A,
Block Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
50 Dumbbell Thrusters, 20/12.5kg
300 Double Unders
50 Wall Balls, 9/6kg
300 Double Unders

Goal
Sub 14 min

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

Back Squat

5-5-5-3-3-3

Go Every 3:00

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position