For time
Thrusters 42,5/30kg
bar over burpees

Front Squat + Back Squat
5 x (3+5) @ HEAVY
Result is total lifted kilos.
Send off 3:30

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 DB single leg deadlifts
20 DB Russian twists
Rest

Weightlifting:
3 Rounds of:
3x Bench Press
6x Bridge Floor Press
9x Weighted Push Up

3 Rounds of:
3x Military Press
6x Push Press
9x Front Raise

Crossfit:
3 Rounds of:
33 Ft Walking Lunge
33 Sit-Ups

Every 3 minutes for 6 rounds:
12 Dumbbell Front Rack Reverse Lunges (6e)
12 Dumbbell Burpees

Post work to comments.

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TEMPO BACK SQUAT / TEMPO FRONT SQUAT

Tempo Back Squat (33X1):
Heavy 3

Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.

Tempo Front Squat (33X1):
Heavy 3

Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.

Front squat, 75% 5RM painosta:

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3

Lepää 75s.

12:00 Recovery Row
*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete 15 GHD Sit-Ups.

Back Squat
3x @80%
1x @85%
3x @80%
1x @80%
3x @80%
1x @90%

EMOM 21:
Min 1: 10 RDL @50% RM Deadlift
Min 2: 10 Kipping HSPU
Min 3: 50 DU's

Bench Press 5x5 tempo 31X1