3 Rounds for time of :

50 Double Unders
10 Hang Squat Cleans 60/42,5kg
400m Run

Front Squat 6 RM

In 20 minutes build 6 Rep Maximum Weights.

For time :

21 One Arm DB Push Press ( each ) 15/10kg
Run 400m
15 One Arm DB Push Press ( each ) 15/10kg
Run 400m
9 One Arm DB Push Press ( each ) 15/10kg
Run 400m

5 rounds

In 2 minutes
10/8 cal row
10 burpees over the bar
In remaining time, max squat clean 60/42,5

2min rest between the rounds

Back Squat 4x5 @70-75%

EMOM x 8-12

1) bike
2) 4-8 ring row + 4-8 press + remaining time banded pull apart
3) bike
4) 4-8 up& down + 20s hollow hold

Deadlift ( Neutral Grip )

8-8-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30

5x 2, nousu v2

Work up to heavy 3rep thruster in 10min

EMOM x 32

1) bike
2) 1-3 rope climb
3) ski
4) 10-15 Double Db/kb stoh