Banded OH Triceps Extensions: 4 x 15. Rest 60s.

if core&skip, KB, API and row are done:

5 R FT, 35 min cap

30 KB swings 24/16 kg
30 Burpees
30 Sit-ups

AMRAP 7

10 Clean & Jerk 12/16kg KB
20 Sit up

Every 90s:

3x5 Squat Snatch

40-50% of 1 RM Snatch

Every 90s:

3x5 Hip Squat Snatch

40-50% of 1 RM Snatch

AMRAP 12
6 bar facing burpee
4 C2b/ kipping pull up
1 Squat clean + 1 front squat @80/52,5kg
Notes: Adjust weight as needed
Rx+: @90/60kg
Goal: 7+rounds

4x15 min in teams of 3.
- Skillmill Run cals (10m is 1cal)
- Row cals
- Ski cals
- AB cals

Roll the dice, times it by 4, you and your partners go.
So start a clock. Roll a 5 you do 20 cals, then your Partners do 20.
Roll again get a 3, you do 12 cals and after you've done it, your partners do 12 etc.
Continue like this for 15 min, or until you've reached 200 (men) / 180 (mixed) / 160 (women) cals. On skillmill 2000m.
Score cals.

4x Giant set:
12 Double DB bench press
12 Barbell bicep curls
12 Banded tricep extensions
Rest 2-3min btw

"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees

Barbell Pounds - 75/55
Barbell Kilos - 34/25

11-10-9-8-7
Hip thrust with barbell
Single leg DL with KB
Push up
Single arm row/side
Bicep curls with barbell

Midline:

3 rds:
30 sec hollow hold
30 reps heel touches
rest 45-60 sec