Bent over row 10-8-6-6 reps

10 rounds of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

No rest between rounds.
For calories.

3 Rounds:
2min Row
2min Ski
2min AB
2min Rest
- Go by the feel

AFAP - 100 Banded Overhead Triceps Extensions

Bench press 4x6 reps

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

A,
Complete as many rounds as possible in 15 mins of:
3x 3 Burpee Pull-ups + 9 Air Squats
18/15 Bike Calories

Goal: 6+ rounds

B,
5 rounds for quality of:
Sled Push, pick load, 15m
10 Hip Thrusts, pick load
Rest 1:30

Loading on sled and bar for hip thrusts should be challenging for unbroken.

2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

Lepo / Hieronta

...then we go!

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(25)
walk, bike, run, jog, row etc...

Finisher
50 oblique crunches
1:00 pigeon per side