A,
Every 2 mins for 10 mins do:
15/13 Bike Calories
3 Rope Climbs

Goal is to finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window

B,
For quality:
20-18-16-14 reps of:
Banded Air Squat
10-9-8-7 reps of:
Banded Push-up

For time:
30-20-10
Deadlifts @ 40% of your 1RM
Box jump overs

Directly into.....
10-20-30
RKBS 70/53
Row for calories

20:00 time cap

4x 3 @65-75%

Stepping overhead lunge x 8 x 3 rounds

*harder version, use bandits and kettlebell

Romanian deadlift 3x8 reps

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

for time
200 hollow rocks
EMOM 5 burpees

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For time:

21-15-9-15-21 Pistols
7-5-3-5-7 Inch Worm

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WARM-UP:

EMOM9-12

1: 10 Narrow stance squats + 10 Cossack squats
2: 30sec Plank hold
3: 30/30sec Half kneeling hamstring stretch

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ETM 12 min (every third minute)
Deadlift x 3 (vara 2 - 3 vikassa sarjassa)

EMOM for 4 rounds:
1) 10 Ring rows + Ring row hold
2) 10 Back extensions + Arch hold
3) 10 heavy DB deadlift + DB hold
4) Rest