5x5 Backsquat
150 lbs
150 Wallballs rx 14 lbs
7:51

Dead lift

125# x 10
155# x 5
175# x 3
205# x1
225# x1
235# x 1
245# x 1

Sled
125# x 100 m, 10 good mornings x 33#
95# x 200 m, 10 good mornings x 33#
65# x 300 m, 10 good mornings x 33#

AMRAP 20 min.

5 Pull ups
10 Push ups
15 Squats

Run 400
Walk 400
x4

Snatch Balance 1 RM

WU: Assault bike/row 5-10min, karhu, lankkukävely, rapu

--
100 each (for example 10*10 or max reps>next), medium pace:
T2B/K2E
Assault bike
Pull up
Wall ball (12)
Box over KB (2*y)/KB front step squad (1*b)

Additional: Burpee/Push up
Ab mat

--
Cool down: Assault bike 10min 120-130bpm/max 15km/h

2500m Run
15-12-9
Air Squats
Push Ups
Dips
2500m Run

3 rounds:
Handstand
100 squats

5 rounds of :
20 pull ups
30 push ups
40 sit ups
50 squats

50-40-30-20-10
Double-unders
Sit Ups