4 rounds, rest 1-2min between movements:

1) 6 Bench Press
2) 3 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4 (1-2 reps in the tank)

Every six minutes for 36 minutes (6 sets):
8 burpee box jumps
12 T2B
20/15 cal bike or run

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Skills/Teach(15:00-25:00)
Clean-
10 sec hold receiving position
3 high hang clean
3 hang clean
3 power clean

Weightlifting(25:00-40:00)
Build to a Heavy Complex

3-Position Power Clean + Split Jerk

Metcon(40:00-60:00)
"Tiger Blood"
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Opt(12)
400m run, rest=work then 400m run
max set unbroken muscle ups/pull ups bar or ring or pull up 🐐
tabata double unders

Finisher
30 scap push ups
15 side plank punch through per
30 slow bikes 3 sec count per
15 v-ups
2 min hamstring stretch

Warm up(0:00-10:00)
1:00 min slow row
10 warrior squats
then

10 air squats
10 knuckle drags

10 air squats
10 active samson

10 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Air squat-
Chest up
Full range of motion

Row-
Full range of motion(think finishing at 11 o'clock position)
Quick handle return

Lateral burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 lateral burpees over erg

Run through(25:00-30:00)
9 air squats
6 cal row
3 lateral burpees

Metcon(20)
5 Rounds (Every 4 minutes) in 20 minutes

“Anchored Down”

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

score equals slowest round

Opt(12)
tabata airdyne sprint
3x5 box or back squat climbing(FORM!)
pistol squats or pistol progression goat(3x8 per

Finisher
30 big arm circles
30 band pull aparts
60 kneeling crunch
1 min quad stretch per

BS: 2x10

EMOM 50 easy pace:

Min 1: Alternating lunge levyn kanssa paikallaan
Min 2: TGU 2 reps vasen puoli
Min 3: TGU 2 reps oikea puoli
Min 4: Easy shuttle run
Min 5: Easy SKI erg

EMOM 20:
1: 20m/20m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

101 cal Row (cash in)
6 rds:
12 KB Thruster (2x 24/16)
19 Pull up
17 Syncro Burpee
101 cal Row (cash out)

(Time cap: 40min.)

Back Squat 3x3@RPE 4 (1-2 reps in the tank)

500m row
12x deadlifts @BW
21 box jumps