45 Minutes

800m Jog
10 Weighted Hamstring Curls
15 Banded Pull Down
1500m Bike
15 Toes To Post
15 Medball Squat Cleans 20/14p
800m Row
200m Farmers Carry 2x24kg/2x16kg
20 Push-ups

Easy Pace and Heavy Weights 45 Minutes

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

For time:
30 HSPU
30 Front squats 60/40 kg
30 HSPU
30 STOH 60/40 kg
30 HSPU
30 Squat clean and jerk 60/40kg

AMRAP:
1 min ring-dips
1 min pull-ups
2 min ring-dips
2 min pull-ups
3 min ring-dips
3 min pull-ups

Build up to a heavy clean and jerk double OTD

(Metcon, reps)
AMRAP in 7 minutes of:
30 Burpee pull-ups to a 15cm target

Remaining time: ME Double-unders

EMOM for 10 minutes:
20/15 calories row

EMOM for 10 minutes:
10 Burpee box jump over 24/20”

EMOM for 10 minutes:
15 KBS 32/24kg

Push press 5 sets of 3. AHAP! Go every 4:00

3 rounds for time:
21 GTOH 50/35kg
15 Ring push-ups
9 Toes to bar.

(Strength)
Press 3 sets of 1. AHAP. 3:00 min send-off.