Find todays heavy 5RM of deadlift
10 x 1 rep @90-100%

Every 10 min x 4 sets:
20 walking lunges
10+10 single DB push presses 35/25 lb
30 sit ups
40/30 cal row or ski or 50/40 cal bike

8 min time cap per set.

8 x every 1:30
Hi hang squat clean
Hang squat clean
Squat clean

Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

Landmine Circuit – 2 to 3 rounds @ your own pace

8 – 12/arm Landmine half-kneeling press
8 – 10/arm Landmine (Meadows) row
8 – 12/leg Landmine single-leg Romanian deadlift
6 – 8/leg Landmine single-leg skater squat

4 Intervals

A1. 4-minute AMRAP

50 Double-unders
5 D-Ball Cleans 60/40kg
5 Wall walks

A2. 4-minute AMRAP

12/8 Echo bike
6 D-Ball Squats 60/40kg
12 Chest-to-bar pull-ups / Toes-to-bars (alt rounds)

Rest 3-minutes b/t intervals

N. 4 min lähdöillä

Ring dips
5-5-5-5-5-5-2
rest as needed
use bands or weights

For 40 min:

10 min bike
10 wb/ 14 lbs
10 push-up
10 pull-up

BENCH PRESS

4x3 @85+%

Every 3min