3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

For Total Load:
5 Sets of 3
 

Warm up
3 rounds

1:00 cardio machine
5+5 plate halos
10 gtoh with plate
10 goblet hold reverse lunges
20 plate hops
5+5 plate windmill

Front rack lunge testing + MIlitary Bench press places ready

WOD
5 rounds of supersets
10 double db/kb front rack step back lunges
5 military bench press @60-70% of 1rm, pause 1 sec on each rep on chest.
rest 2-3 min bwn rounds

Weightlifting
Pause Split Jerk From Rack 3x2@75-85% of 1rm jerk. (pause 2sec on catch position)
If your lower back are feeling ok then you can Pause Front Squat also 3x2 reps @75-85% of 1rm clean. (pause for 2seconds on below parallel)
rest 2 min bwn sets

Accessory Work
3 sets
12-15 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

1 x 4 (75%)
4 x 4 (85%)

Percentage from 1RM

A,
Every 1 min for 15 mins, alternating between:
20/17 Row Calories
15 Toes-to-bars
5 Shuttle Runs, 15m

Shuttle Runs- 7,5m down and back

B,
For quality:
50 L/50 R Banded Split Stance Good Mornings
50 Banded Face Pulls
100 Banded Leg Curls

Accumulate the total reps in as few sets as possible.

Use a red or blue mini band for all movements.

1 x 3 (70%)
1 x 3 (80%)
2 x 5 (90%)
3 x 4 (95%)

Percentage from 1RM

4 rounds with an empty barbell:
12 DL
9 Hang squat clean
6 Reverse grip press
45sec. of shuttle run btw rounds

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2 rounds of banded thoracic flow