2.5mile run
21-15-9
Push-up
Chair dips
Air squats

3 X 30 Bench Press - Round 1 - 30, Round 2 - 24, Round 3 -12

WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

On the 4:00 x 5 rounds
50 double under
600m cal bike erg
10 hang squat clean 52.5kg

EMOM8 Snatch
80%-83%-85%-87%-80%-83%-85%-87%

Amrap 15
30 du
15 deadlift
30 du
15 hang power clean
30 du
15 push jerk
Barbell 52.5kg

for time:
15-12-9
ring mu
9-15-21
cluster 42,5/30kg

Strength
Ring Push-ups 3x Max Reps
22-16-15

Met-con
"Nancy"
5 rounds:
400m Run
15 Overhead Squats-95#

Weighted lunges 4x12 reps

Biking outside for 90 mins (32,1 km)

Home workout. 40 min amrap.

5-10 pull ups
5-10 floor press (depends about available weights)
10 pistol squats
15-20 sit ups
10-15 dumbell/kettlebell dead lifts