Front squat 5-5-5-3-3-3-2-2-2

Power clean 5x2

E2MOM*10

12 wallball
9 kbs
6 kbs

Unbroken sets, RPE4

Front Squats (with shitty barbell)
45 x 10
95 x 5
135 x 5
155 x 5
165 x 5

Power Cleans (with shitty globo barbell)
95x3x3
115x3x3

3 rounds of
Parking run til 2nd floor ramp (4th floor to 2nd floor)
10 pull ups
20 push ups
30 sit ups

Time: 16:40

3 rounds for time:
800m run
25 pull ups

Rest exactly 1 minute between rounds.

8 minute EMOM
1 deadlift starting at 60%-70%
Increase every minute

Metcon
8 rounds
3 deadlift 70% from above
5 box jumps 24"
7 HR push ups
100m run
30 sec rest after each round

Seated shoulder press 2x5, 2x4

5 Wall Climbs
10 Box Jumps
15 KB Swings
Run 200m
4 Wall Climbs
8 Box Jumps
12 KB Swings
Run 200m
3 Wall Climbs
6 Box Jumps
9 KB Swings
Run 200m
2 Wall Climbs
4 Box Jumps
8 KB Swings
Run 200m
1 Wall Climb
2 Box Jumps
3 KB Swings
Run 200m

For example, % of 1RM

60-65-70
65-70-75
75-77,5-80
77,5-80-82,5
80-82,5-85

FIND YOUR MAX IN C&J