Biking outside for 85 mins (32,1 km)

Barbell Thriathlon

30-20-10
Thrusters 50/35kg
Power Clean 50/35kg
Deadlift

1x1 70%
1x1 77,5%
4x3 82,5%
1x AMAP 82,5%

10 x every 2 min Power snatch + hang snatch

"For Time (with a Partner)
Cash-In:
1 mile run
Then, 5 Rounds of:
20 Box jump Over @60/70cm
10 Synchronized Bear Complexes @50/30kg
Cash-Out:
2000 meter Row

TC: 40 min."

Back squat 3-3-2-2-2-1-1-1-1-1 reps.

A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

The Outlaw Way BB Gymnastics:
5 x 1 Power snatches @ 135#
5 x 1 Power Clean and Push Jerks @ 170#
3 x 2 Clean Pulls @ 225#

FCSC
Warm up:
Run 400m
8 Rounds of Tabata Double Unders- 161 reps

Squats:
1-1-1-1 - 315#, 335#, 355#, 365#(PR)
12-9-6 @ 65% - 235#

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups (rings)
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises. 323

A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side