Strength / Skill:
3x5 Back Squat

WOD - 7Min AMRAP:
- 7 Wall Ball (20#,14#)
- 7 T2B
- 7 Burpees

Post-WOD:
- Tabata Row for total meters rowed

5 rounds + 14 reps. 771 total meters. Started to crater round 3 :) wanted 800+, so have goal for next time!

Basic Endurance 45 minutes.

50/40 Calories Any Ergo
12 Toes To Bar / 15 Weighted Sit Ups
60m Kettlebell / Dumbbells Frontrack Walk
5 Skin The Cat
2 Rope Climb

AMRAP 20 minutes of:

buy In…... 50 Burpees

15 strict pull-ups
30 push-ups
45 squats

12-15x
400m run
Rest 60s btw sets.
Goal is to moderate + pace, so that you can keep the pace same through whole session. Now we start to run 1-2 times each week, so it is time to squeez in the runnig volyme.

EMOM 10 min:
- 3 Power Snatch (30/20 Kgs). --> LEVEL II 40/30 Kgs.
- 1 Overhead Squat.

Core-work, 12 min emom
1 min: L-hang 30 sec
2 min: ghd-sit ups 30 sec
3 min: hollow hold 30 sec

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

Front rack lunge
6x10m, go heavy!

Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box

Each for time:
Handstand Walk: 5x 50 ft

Perform at 80% effort / RPE 15
Rest 1 min between efforts.