1000 m run
20 db thrusters
50 m lunges
20 burpees to plate
30 weighted sit ups
200 m farmer’s carry
500 m rower

2 rounds

shoulder & Th mobility

superset, 3x
5/5 scorpion stretch
3/3 KB windmill

9' EMOM
1: 6/6 alt. V-ups
2: 30" plank hold
3: 8/8 superman hold reach outs

Wodliiga

5 Rounds for time

11 Bar-facing burpees
9 Deadlifts @ 85/60kg
7 Hang power cleans 85/60kg
5 Front squats 85/60kg

Target time. < 12:00 CAP 16

Pacing. 1) Pace the burpees, 2) Smart breaks and move with intention on the barbell.

Strategy. Smooth and steady on the burpees. Take a few deep breaths before picking up the barbell. In a workout like this with a barbell complex, your options are: 1) go unbroken, 2) break in transitions (8+1 DL, 6+1 HPC, UB FS), 3) break to multiple sets (e.g. 5+3+1 DL, 4+3 HPC, UB FS). Choose one according to your ability and remember that often starting with a bit easier option means you can keep moving (faster) later in the workout.
Do your best to keep to your sets and manage your rest over the workout.

12'AMRAP
50m shuttle run
1 rnd Cindy
10 burpee

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

Power Clean

A) Power Clean Technique

B) 5x Rounds 2Min on/1min Off:
10/8x Row (cal)
10x Situps
5x Power Clean
+ Max Reps: Wallballs

bear pos. wall tapping 3x5/5

BB press 5x5 @ rpe 8

AMRAP 40

Run 400m / Ski 500m
20-22-24-26-28.. Calories Bike Erg
20-22-24-26-28.. Calories Row

Buy In: 50 Abmat Butterfly Sit-Ups
3 sets:
10 Barbell Bicep Curls (choose weight)
10 DB Skull Crushers
- Go heavy, rest as needed btw movement
Buy Out: 50 Abmat Butterfly Sit-Ups
Score: Bicep Curls