44min total:
12min amrap:
15cal bike erg
5 c&j 60kg
4min rest
12min time cap:
3 rounds:
5 squat snatch 60kg
5 deadlift 60kg
5 hspu
Remaining time find heaviest on complex: squat snatch + hang squat snatch
4min rest
12min amrap:
2rope climb
8 devils press 2x 22,5kg

hollow body pos. KB pull over 3x5

superset, 5x
5-15" L-sit
5 goblet squat w. moderate KB

Before our AMRAP, we completed our one-rep max for deadlifts.
305 (+10 LBs for me)

10 minute AMRAP:
3 Skin the Cat (modified to 5 ball ups on the bar as my shoulder does not rotate over)
20 Box Jumps (24")
50 Double Unders

Rounds: 3 plus 10 DUs

DUs kill my time!

15 rounds

Bike,ski,row 25 cal each (time cap 1.30/erg)
Every 5min 5 reps bench press 80kg

Deload.

Chin-up 6x3x65%

2 Power clean + 1 hang squat celan
2 Push press + 1 Push Jerk
Front squat 5x3

3 x amrap 5, rest 2 between 5 min amraps

10 box step up 22,5kg db
10 alt hand db snatch 22,5kg
Rest 2 min

10 kb swing
10 burpee
Rest 2 min

10 strict pull up
10 linkkari

For time

• Run 5,000 meters

Run 6 rounds of:

400m moderate
30s rest
200m fast
30s rest
100m faster
3min rest

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges