5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

AMRAP (with a Partner) in 26 minutes
6 Deadlifts @100/70kg, each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups/C2B, each
15m Partner Barbell Carry @100/70kg

Technical and good form
-Moderate/Heavy, but not 2RM

1/ squat

• 3x8@70℅

2/ snatch

• 3@60℅
• 3@65℅
• 3@70℅
• 3x3@75℅

3/ 4FT

• 5 MU
• 10 squat snatch
• 15 box jump over 50kg

For time
5000m BikeErg*

*Every 2min, 25DU

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters

AMRAP 90 sec ON / 30 sec OFF of:
- Cal row.
- Rope climb.
- Wall climb.
- Toes to bar.
- Box jumps (24"/20").
- Decline push ups (box 24"/20").
- 2 x Kb walking lunges (16/12 kg).
- Ring dips.

10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

2min run
2min bike
2min row
1min row