5 sets:
strict pull up 3-3-1-1
30 s rest
ring dips x 3-6
30 s rest
dual KB farmers carry (heavy) x 20 m
60 s rest

A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per set

8 reps/side Sandbag Bear Hug Bulgarian Split Squat

Super set the movements.

B,
Teams of 2 - for time:
20 Synchronized Overhead Squats, 52/35kg
30 Synchronized Toes-to-bars
40 Synchronized Deadlifts, 93/65kg
50 Synchronized Wall Balls, 9/6kg
60 Synchronized Push-ups

Goal
Sub 18 mins.

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 30m
Lateral Sled Drag, pick load, L 15m/R 15m
Good Morning Sled Drag, pick load, 15m

For time:
800 m run, then
15-10-5
dual DB hang clean
dual DB push press
DB push ups
then,
800 m run

2-3sets:

3+3 turkish get up
10+10 suitcase deadlift

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

5-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
1:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
2 rounds
8 Push ups
6 Ring tension swings
5 Table top pulses
4 Ring row transitions
2 Scapular swimmers (prone position)
+
Warm-up the gymnastics movements
* Use your regular warm-ups/drills you are used to (no need to change anything now on the game day).
+
Run through
3x
3 HSPUs
3 Toes-to-bars
2x
2-3 Strict HSPUs
1 Rope climb (can skip on 2nd round)
1x
1-3 Chest-to-wall HSPUs
1-3 Ring muscle ups
Rest no longer than 3 to 5 minutes before you start the workout.

Alvan omajumppa

1@climb to the maximum of the day, rest 2min

Cardio

The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2 x 0:30 Assault bike @ little harder pace / 0:30 rest
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Warm-up for the clean and jerk
1) Technique warm-up
* Use your regular warm-up you are used to (no need to change anything now on the game day).
** Emphasise good form in your warm-up, only build up when your movement is ready (no need to rush here either)
*** Make sure to practise both power/squat cleans and push/split jerks depending on what you think you’ll use in the workout
**** Focus on connecting the jerk from the clean (vs having to pause between the lifts)
2) Build up to 3rd or 4th barbell weight (based on what feels good to you)
+
Run through (optional)
3 Clean and jerks @ weight 1
– 0:30 rest –
2-3 Clean and jerks @ weight 2
– 0:30 rest –
1-2 Clean and jerks @ weight 3
– 0:30 rest –
0-2 Clean and jerks @ weight 4
– 0:30 rest –
Rest no longer than 3 to 5 minutes before you start the workout.

For time:

200m Run
1000m Ski
200m Run
30m Burpee broad jump
200m Run
1000m Row
200m Run
40m KB Farmers carry
200m Run
30m Weighted lunges
200m Run
50 WB