Deadlift

5x5@65%

SO 3:00

AMRAP 15
3-6-9-12-15-... reps of
Squat Cleans 50/35kg
Toes-to-bar

2-3 min light cardio
2-3 min upperback/lower back/sides foam rolling
1+1 min lat streching
1+1 min self triceps strech
1+1 wall pec strech

15 mins for quality
7 ring dips / box/bench dips / narrow push up
7 split squat / leg
7 strict press 20/15
7 box step or lunge / leg
:30s posterior plank
:30s hollow hold

FireFit test

1min ME Situps
rest 3min
1min ME Unbroken Benchpress 45kg
rest 3min
1min ME Unbroken Back Squats 45kg
rest 3min
ME Unbroken Strict Chinups

Running clock,

0:00-10:00:

150 DU then

20-14-8
Bike erg calories
Alternating DB snatch

10:00-20:00:

150 DU then

20-14-8
Row calories
Alternating DB C&J

DB 25/17.5kgs

-You should have atleast 2 min rest between. Scale the loading on DB.

15 x Kneeling Landmine Press
rest 1min
6-8 x Negative Pull ups
rest 1min

100 Lying Hamstring Curls

FOR QUALITY 24

12 Ring TTB
5+5 Sideways box step ups with kettlebell
5+5 One leg deadlift with kettlebell
10 Band hands up
10 Band row

3 times 60-80m of heavy farmers walking with 2 kb's or db's.