Back squat 5 RM, then 3x5 @ 90%

Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

TGU to standing
lower kettlebell into front rack position
clean x1
SA front squat x1
Push / push press back to overhead position x1
TGU back to floor

x2, 3, 4, 5, 4...1
13 minute AMRAP
18 minutes

For those new to turkish get ups, trainer can break apart components into individual segments and assign according to skill level and experience.

Rive + työntö 5 x (1+1)x75%

Te- otteella maastaveto + Tempaus taskuilta 5 x (1+1)x70%

Rive mave 3x3x95%

Takakyykky 4 x 3 x75%

10RFQ
10 Handstand Walk
10 Banded Reverse Fly

6/1/1/17

20min EMOM
ODD 10 call bike
EVEVN 10 Burpees

1/A
Snatch max of Today
Then every minute, for 12 min
1 Squat snach at 90%

1/B
15 min AMRAP
300 m row
10 push press 60 kg
200m row
10 power clean 60kg

Muscle

Pull

Pull Up / T Bar Row

Chin Up / Banded Drag Curls

SDHP / Sit Ups

Metcon
2 five minute rounds of
Max reps jump rope

20 ohs
400 m run
15 box jumps
10 strict pull-ups
15 box jumps
400 m run
20 ohs

TC15

5x "Bear Complex"
Complete 7 Unbroken Sets of this Complex:; 1 Power Clean; 1 Front Squat; 1 Push Press; 1 Back Squat
Vila efter behov mellan varje set

Complete as many rounds as possible in 30 minutes of:

800-meter run
KB thrusters, 25 reps

400-meter KB farmers carry